Warm-up

In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Swings

Rest 1 minute

In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Lunges

 

Strength

  1. Press

2-2-2-2

  1. Push Press

3-3-3-3

 

WOD

600m Run

50 Kettlebell Swings (2,1.5)

100 Double Unders

50 Kettlebell Lunges

600m Run

 

Level 2- (1.5,1), 50 Double Unders

Level 1- (1, 0.75) 200 Singles

ADV – 200 Double unders

 

Olympic Lifting Class **6:00PM Only**

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
4×3
2- 10 second pause f. squats
@ 75% of 1 RM
5 bent over rows on dashes
Followed by 5 sotts press

Clean
1 clean+ 1 FS + 1 jerk
65%x 3
75%x 3
80%x 3

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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!