Warm Up:

  • AMRAP 6:00
  • 10 Alternating Elbow to Instep
  • 10 Staggered Stance Good Mornings
  • 10 Back Squats with PVC or Bar
  • 5 GHD Sit-ups (scaled as needed)
  • 20 Mountain Climbers

WOD
For Time:
30 Back Squats (135/95#)
60 GHD Sit-Ups
200m Farmer Carry (50/35#)*
20 Back Squats
40 GHD Sit-Ups
200m Farmer Carry
10 Back Squats
20 GHD Sit-Ups
200m Farmer Carry

*Farmer carry with two dumbbells or kettlebells.

Level 2:
For Time:
30 Back Squats (95/65#)
30 GHD Sit-Ups (Half ROM)
200m Farmer Carry (35/20#)*
20 Back Squats
20 GHD Sit-Ups (Half ROM)
200m Farmer Carry
10 Back Squats
20 GHD Sit-Ups (Half ROM)
200m Farmer Carry

Level 1:
For Time:
30 Back Squats (45/35#)
60 Sit-Ups
100m Farmer Carry (20/10#)*
20 Back Squats
40 Sit-Ups
100m Farmer Carry
10 Back Squats
20 Sit-Ups
100m Farmer Carry”

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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!