Warm Up

Dynamic Warm Up

 

Accessory

Single Leg Deadlifts

3×5 Per Side

 

Strength

Deadlift

2-2-2-2-2

 

WOD (20 Minute cap)

5 Rounds

15 Box Jumps

12 Pull-ups

9 Squat Cleans (95,65)

 

Level 2- (75,55), 9 pull-ups/round

Level 1- (55,35), 3 Rounds

 

*Coaches Note* Choose a weight where you are able to complete the squat cleans in 1 quick set

 

Extra Work

Clean and Jerk

3-3-3-3 @80%

Rest 2 Minutes after each set- Warm-up to 85% before the 1st set

 

Olympic Lifting Class **4:00PM Only**

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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!