Warm-up

EMOM 6

  1. 12 Burpees
  2. 10/7 Strict Pull Ups*
  3. 20 Hollow Rocks

*Sub 10 Ring Rows if still working toward unassisted strict pull ups

 

Strength

Work up to max 10 Ft. Front Rack Lunge

 

WOD (20Minutes)

10-9-8-7-6-5-4-3-2-1

Bar Facing Burpees

Thrusters (115,75)

Pull-ups

 

Level 2- (95,65)

Level 1- (75, 45), 10-8-6-4-2

ADV- (135,95),

 

 

Extra Work

3 Rounds

In 7 Minutes

Run  400m

25/20 Calorie Bike

Then AMRAP Distance on the handstand walk

Rest 1 Minute

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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!