Warm-up

EMOM 6

Odd – Run 100m*

Even – :30 L-Sit

*ADV – 200m Run

 

Skill

Muscle-up

 

WOD (25 mins)

Great one from our friends at CrossFit Southie!

“Southie Sangy V2.0”

 

800m Run

 

Then 3 Rounds

3 Muscle-ups

6 Squat Cleans (155,105)

9 Box Jumps

 

400m Run

 

Then 3 Rounds

3 Muscle-ups

6 Squat Cleans

9 Box Jumps

 

800m Run

 

Level 3- 1 MUP, (135,95)

Level 2- 9 Ring Dips(115,75)

Level 1 – 6 Ring Dips, (95,45), 400m Run

 

Extra Work

With A Partner

100 Bench Press @ Body Weight/ .75 BW for Ladies

50 Each Not For Time

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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!