Skill
Wall Climbs

WOD
5 Rounds
3 Minutes of Rowing
2 Minutes of Wall Climbs
1 Minute of Double Unders
Rest 2 Minutes

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Olympic Lifting – 6:00PM Class ONLY

Warm Up: Tabata Hollow rocks and WallBalls
3 Rounds: 10 squat cleans 10 push press 10 thrusters (barbell)

Skill: From the rack
6 sets of 1 Push Jerk and 2 Split Jerks. First 2 sets are (95/65) then increase weight for remainder of sets.

Drill: 10-9-8-7-6-5-4-3-2-1 Double Unders (x2)
1-2-3-4-5-6-7-8-9-10 Clean and jerk (95/65)

Strength: Front Squat Pauses: 6 sets of holdng at bottom for a 4 count. Each set should be 70% of 1 rep max

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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.
 

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