Warm-up

1 min on, :30 rest/rotate

  1. Burpees to Target
  2. Bike
  3. Wallballs
  4. Row

 

Accessory

3 x 10 Bandy Side Steps (Each direction)

3 x 20 Bandy Glute Bridges

 

Strength

Front Squat

5-4-3-2-1-1

(75-80-85-90-95-100%)

 

WOD (20 Minutes)

Tabata Mash

  1. Burpees
  2. Bike
  3. Wallballs
  4. Row

 

Rest 1 Minute between exercises.

Score=the sum of the lowest # of reps for each exercise.

 

Extra Work

5 Rounds

5 Touch and go Squat Cleans

Max Effort Strict Pull-ups

 

ADV – Strict C2B

 

Score= Max Weight for the Squat Cleans & Total Strict Pull-ups

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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!