Warm-up

Partner Up!

P1- 1000m Row

P2- AMRAP

5 Barbell Rollouts

10 Strict Press

15 Good Mornings

 

Strength

Push-press

2-2-2-2-2

 

Optional Superset

-10 Alternating Pistols after each set

 

WOD

9 Minute AMRAP

21 Deadlifts (135,95)

9 Thrusters

 

Level 3 (115,75)

Level 2 (95,55)

Level 1 (75,35)

 

WOD 2

With a partner

2k row for time

 

Coaches Note:Yes, the deadlifts are meant to be very light and the thrusters are meant to be very heavy. Base your load choice off the thruster rather than the deadlift

 

Extra Work

3:00 Clock

200M Run then AMRAP Strict Deficit HSPU

1:00 Rest

3:00 Clock

200M Run then AMRAP

Kipping Deficit HSPU

1:00 Rest

3:00 Clock

200M Run then AMRAP

Strict No Deficit

1:00 Rest

3:00 Clock

200M Run Then AMRAP

Kipping No Deficit

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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!