Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 off

  1. Medball Deadlifts
  2. Medball Front Squats
  3. Medball Thrusters
  4. Medball Jackknives

 

 

Strength

Push-press

3-3-3-3-3

WOD
30 Shoulder to Overhead (95,65)
30 Wallballs
40 Toes to Bar
30 Wallballs
30 Shoulder to Overhead

Level 2- (75,50)
Level 1- (55,35)
– Looking to switch it up? Replace the BB with KBs or DBs. Suggested weight (35,25)​

Extra Work

4×500 Row

Rest 3 mins between each interval

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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!