Warm-up

Dynamic

 

Strength

EMOM15

  1. 3 Deadlifts @80% (Hands stay on bar; controlled negative)
  2. 5 Weighted step-ups per leg
  3. Rest

 

WOD

7 Minute AMRAP

7 Sumo-deadlift high-pulls (95,65)

7 Push-presses

7 Box Jumps

 

Lite – Strength: 3 Deadlifts with barbell and step ups

*Emphasis on good deadlift positioning and driving straight up through those heels on step ups.  WOD: Barbell for SDHP and step- ups

Level 2- 75,55

Level 1- 55,35

 

EXTRA WORK

Teams of 2

3 rounds

200 Double Unders

40 Strict HSPU

*one person works at a time ADV – Deficit 4/2″

 

If completing alone..

3 Rounds

100 dubs

20 strict HSPUS

Rest 2 mins between rounds

 

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!