Warm-up

6 minute AMRAP

10 Burpees

50’ Right Side Overhead Kettlebell Lunge

10 Kettlebell Swings

50’ Left Side Overhead Kettlebell Lunge

 

 

 

Accessory

Windmills

Arm-bar Stretch

 

Strength

Hang Power Clean

5-5-3-3-2-2

– Complete a set every 3 minutes

 

WOD

4 Rounds

15 Kettlebell Swings (2,1.5)

15 Burpees

15 Toes to Bar

 

Level 2- (1.5,1)

Level 1-(1,0.75), 10 Reps

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 pull + 1 low hang clean + 1 clean

65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 85%x1

Strength
5×2 front squat + 1 jerk
On dashes
3 weighted back extensions
3 high BJs

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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!