Warm-up

4 Rounds

:20 on/:10 off

Bar Facing Burpees

Rest 1 minute

4 Rounds

:20 on/:10 off

Wallballs

Then,

10 Upright Rows

10 Front Squats

10 Hang Power Cleans

10 Tall Cleans

10 Hang Squat Clean

Strength

Every 2 Minutes for 14 Minutes

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk

WOD

13 Minute AMRAP

5 Hang Power Cleans (185,125)

7 Bar Facing Burpees

12 Wallballs (20/14)

Level 4 – 155, 105

Level 3 – 135,95

Level 2 – 115,75

Level 1 – 95,55

ADV – (30/20)

Extra Work

3 Rounds

500m Row

400m Run

100ft Hug Carry

Rest 2 Minutes

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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!