Warm-up

Partner Up!

P1: 500m Row @ 2K Pace

P2: AMRAP

5 Strict Toes to Bar/Leg Raises

10 Box Jumps w/ Step Down

15 Sit Ups

Switch

 

Strength (15 minutes)

Snatch

2×3 @ 75%

2×3 @ 80%

1×3 @ 85%

1×3 @ 90%

 

WOD

In 20 Minutes Complete

2000m Row

In the remaining time AMRAP

1 Rope Climb

10 Toes to Bar

15 Box Jumps

20 Sit-ups

 

ADV- Legless rope climbs, 15 GHD sit-ups

 

Report 2k row time and rounds for the workout

 

Extra Work

5 Rounds

5 Defecit Deadlifts

10 defecit strict handstand push-ups

 

-Scale to 5 hspus if needed. If unable to complete any deficit handstand push-ups complete them to a 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!