Warm Up

2 Rounds

In 3 Minutes:

30/25 Calorie Row

AMRAP Burpees Over the Rower

Rest 1 minute

 

*Make note of how many burpees you are able to finish during this time. If you get less than 7, consider scaling the row and/or burpees during the workout.

 

WOD (6 Round / 24 Min Cap)

In 4 Minutes Complete

30/25 Calorie Row

10 Burpees Over the Rower

Then AMRAP Pull-ups

 

Once the 4 minutes is up return back to the rower start the sequence over again.

 

Continue until you complete 50 pull-ups

 

Level 2- 7 Burpees, 40 Pull-ups

Level 1- 20,15, 7 Burpees step-overs, 30 Pull-ups

ADV – 30 pull-ups, 20 C2B, 10 Bar Muscle Ups.

 

Coaches Note– This WOD should take anywhere between 8-24 mins. Scale accordingly in order to do so.

 

EXTRA WORK

10-1

Bench Press (185,115)*

1 rope Climb after each set

 

ADV – legless

 

*Scale bench as necessary, you should be able to get the first 10 in no more than 2 sets.

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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!