Warm-up

400m Run

Then 2 Rounds

10 Hang Muscle Clean

10 Front Squat w/ Pause

10 Strict Press

*Add weight for second round if able

 

Strength

EMOM10

1 Power Clean

1 Hang Squat clean

 

WOD

400m run

15 Clean & Jerks, 135/95

3 Rope Climbs, 15 ft.

400m run

12 Clean & Jerks, 135/95

2 Rope Climbs, 15 ft.

400m run

9 Clean & Jerks, 135/95

1 Rope Climb, 15 ft.

 

Level 2- 115,75- 1 Climb

Level 1-  95,55- 3-2-1 pull to stands

ADV – Legless

 

Extra Work

3 Rounds

2 Minute AMRAP

15/12 Cal Assault Bike

Mar Reps Air Squats

 

Rest 1 minute

 

2 Minute AMRAP

15/12 Cal Row

Max Reps Push Ups

 

Rest 1 Minute

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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!