Warm-up

In 3 minutes

12/10 Cal Bike

12 Jumping Squats

AMRAP Plank Hold

Rest 1 minute

In 3 minutes

12 Burpees

12 Scap Pull Ups

AMRAP Hollow Hold

Mobility

Quad Rolling

WOD(20 minutes)

5 Rounds

In 3 minutes complete:

12/10 Calorie Row

12 Thrusters (95,65)

Then AMRAP Chest to Bar Pull-ups

Rest 1 minute

ADV – 15/12 cal, 15 Thrusters

Level 2- 12/10, 75,50

Level 1- 10/8, 55,35,

Lite –  8 cal row, empty barbell, jumping pull-ups

Extra Work

25 GHDs

25 T2b

25 Abmat Situps

50 ft HS Walk

Rest 5 Mins

Repeat in Reverse Order

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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!