Warm-up

In 90 seconds:

50 Double Unders

AMRAP Strict Toes to Bar or straight leg raises with back support where able

Rest 30 seconds

 

In 90 seconds:

50 Double Unders

AMRAP Calories on Rower

Rest 30 seconds

 

In 90 seconds:

50 Double Unders

AMRAP Jumping Squats

 

Accessory

3×10 Floor Press with DBs

3×10 Alt Pank Rows

 

WOD

In 20 Minutes Complete:

30-20-10

Thrusters (95,65)

Toes to Bar

Alt. Single Arm DB Snatches (50,35)

Double Unders x3

 

In the remaining time complete: AMRAP Calories on the rower

 

Level 2– (75,55), (40,25), DUx 1- 20-15-10 Toes to bar

Level 1– (55,35), (30,15), Singles x 4, 20-10-5 Reps

 

Extra Work

1.Snatch 1-1-1-1-1 85-95%

2.400m Kettlebell front rack carry* (2/1.5) Every time you put the kbs down 5 burpees

 

*Front rack = kettlebells touching each other on the chest with the elbows up.  Don’t get this confused with resting on the shoulders and not touching.

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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.
 

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We are excited to meet you!