Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 off

Strict Pull Ups or Ring Rows

Moon the Sky

Burpees

 

Mobility

Shoulder Opening

Thoracic opening

 

WOD

3 Rounds

800m Run

20 Overhead Squats (95,65)

20 Pull-ups

 

Level 2- 75,50

Level 1- 55,35, 15 Reps, 400m Run

Lite – 400m run, PVC OHS, Ring Rows

 

Extra Work

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

*Scale to 165/115 and 25’ HSWalk or 3 Wallclimbs

ADV– (225/155)

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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!