Warm-up
EMOM10
ODD- 200M Run
EVEN- 5 Strict Pull-ups

ADV – 3 strict Muscle ups or 5-10 strict L-Pull Ups
L1 – 100m, 10 Ring Rows

Strength
Every 2 Minutes Complete:
Squat Clean

1. 3 Reps @75%
2. 3 Reps @75%
3. 3 Reps@80%
4. 2 Reps @85%
5. 2 Reps @85%
6. 1 Rep @90%
7. 1 Reps @95%
8. 1 Rep @100%

These reps should not be touch and go. Reset at the bottom each time and focus on quality/form.

WOD
12 Minute AMRAP
3 Clean and Jerks (155,105)
6 Pistols
9 Pull-ups

ADV- L-Pull Ups
Level 3- 135,95
Level 2- 115,75
Level 1- 95, 55

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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.
 

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

We are excited to meet you!