Warm-up

1 Minute Work/:15 Rest

-Burpees

-Pass Throughs

-Scap Push Ups

-Around the Worlds

 

Then:

10 Overhead Squats

100m Run

10 Sots Press

100m Run

10 Tall Snatch

100m Run

Challenger: Goblet squat, push press, American KB Swing

 

 

Strength

EMOM12

  1. High Hang
  2. Mid- Hang
  3. Floor

*Complete one lift every minute from each position. These should be squat snatches.

*Challenger: 2x through med-ball clean from each position. This is a great chance for you to drill olympic lifting technique!

 

WOD

10 Minute AMRAP

5 Power Snatches

7 Front Squats (115,75)

9 Pull-ups

 

Level 2 – 95,55

Level 1 – 75,35

Challenger – American KB Swing, Goblet Squat, Ring Row

ADV- 135,95; sub 5/3 Bar Muscle Ups each round

 

Ca$hout-1000m Row or Extra Work

 

Extra Work

10 Rounds

250m Row

Rest 2 minutes

*Use the first few rounds as a warm up and then go all out. There is plenty of rest!

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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!