Warm-up

Partner Up!

Run 400m w/KB

 

Then, 1:00/:10 Rest & Switch

P1- KB Lunges

P2- Hollow Hang from Pull Up Bar

Switch

P1- Push Ups w/ KB Drag

P2- Plank Hold

Switch

P1- KB Sit Ups

P2- Pull to Stand

 

Skill

Rope Climb

 

WOD (30 Min)

2 Rounds

In 6 Minutes Complete

400m Plate run 45/25

Then

AMRAP

15 Abmat Sit-ups

1 Rope Climb

 

Rest 2 minutes

 

In 6 Minutes

400m Run

Then AMRAP

10 Toes to Bar

14 Goblet Lunges (1.5/1)

 

Rest 2 Minutes

 

Level 2 – 300m run

Level 1 – 200m KB, 5 knees to elbows, 300m Run

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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!