Warm Up:
Push Jerk Review: AMRAP 7
* Focus only on hip extension and set-up for both movements!
* Jump & Land with Hands at Side
* Jump & Land with Hands at Shoulders
* Jump, Land, Punch
* Push Jerk with Barbell /pretend BB
* Power Clean from Mid-thigh
* Power Clean

WOD:
AMRAP 4:
5 Push Jerk (135/95#)
5 Toes-to-Bar
5 Burpees

– Rest 1:00

AMRAP 6:
5 Power Clean (135/95#)
5 Knees-to-Elbow
5 Burpees

– Rest 1:00

AMRAP 8:
5 Thruster (135/95#)
5 Toes-to-Bar
5 Bar Facing Burpees

AT HOME VERSION:

AMRAP 4
5 Push Press *odd object (each side)
5 Strait Leg Sit-Ups
5 Burpees

Rest 1:00

AMRAP 6
5 Hang Power Clean each arm *odd Object
5 Sit-Ups
5 Burpees

Rest 1:00

AMRAP 8
5 Thruster *odd object (each side)
5 Weighted Sit-Up
5 Burpees over Object (facing object)

 

CFK Running

Run 1000m moderate pace

Rest 3min

Run 400m fast pace

Rest 3min

Run 700m moderate pace

Rest 3 min

Run 300m fast pace

Rest 3 min

Run 600m moderate pace

Rest 3 min

Run 200m fast pace

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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.
 

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We are excited to meet you!