Warm-up

2 Rounds

Row 250m

50’ Squat Broad Jumps

5 Moon the Sky

 

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

  1. Strict Press

3-3-3-3

  1. Push-press

    1-1-1-1

 

WOD

750m Row or 600m Run

21 Hang Squat Cleans (115,75)

500m Row or 400m Run

15 Hang Squat Cleans

250m Row or 200m Run

9 Hang Squat Cleans

 

Level 2 -95,65

Level 1 – 75,45 15-12-9

 

Coaches Note:

In the Hang Squat Clean, keep your feet in land position if possible, focus on the shrug and pulling yourself under of the barbell.  Think down, not up.  Pick a weight you can cycle and use that hook grip!

 

Extra Work

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

-CrossFit.com

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!