Warm-up

In 3 Minutes

250m Row

40 Double Unders

AMRAP Burpees

 

 

Midline

EMOM8

-10 Bicycle Abs

-10 hollow rocks

-5 Jackknives

 

-should have 15-20 seconds of rest. If it is creeping up too fast cut down the reps

 

WOD

Every 3 minutes for 24 Minutes

250m Row

40 Double Unders

10 Burpees

 

-there should be ideally be 30-45 seconds rest after each round to rest and get back to the rower. If you go to the end of the 3 minutes, take the next 3 minutes off.

 

Level 2- 20 double unders/80 singles, 7 Burpees

Level 1- 200m Row, 40 singles

 

Run Sub = 200m

 

 

Extra Work

For time:

60 T2B

60 GHD

12 Rope Climbs

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!