In 90s complete

15/12 Calorie Row

in the remaining time-

Hollow Hold

Rest 30s

In 90s complete

15/12 Calorie Row

in the remaining time-

Handstand Hold or High plank hold

Rest 30s

In 90s complete

15/12 Calorie Row

in the remaining time- Wall Sit Hold

 

 

Strength

Front Squat

5-5-5-5- Straight Sets

 

WOD (20 Min)

1200m Row

30 Handstand Push-ups

50 Kettlebell Swings (2,1.5)

 

Level 2- 20 Handstand Push-ups or 50 Regular Push-ups, (1.5,1)

Level-1 30 Push-ups, (1,0.75)

Adv – Strict HSPU

 

Extra Work

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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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!