Warm-up

EMOM 9

  1. 20 Lateral Up & Overs
  2. 5 Single Arm Thrusters/side with Dumbbell or Kettlebell
  3. 10 Weighted SL Glute Bridges each side

 

Strength

Front Squat

5-5-5-5

-Between sets complete 10 weighted step-ups with DBs or KBs

 

WOD

10 Minute AMRAP

8 Box Jumps (30,24)

8 Thrusters (115,75)

 

Level 2- (95,65)

Level 1 (75,45)

 

Ca$hout

Tabata Sit-ups

-During rest period complete a plank hold – This transition should be super fast to allow for max sit-ups and max plank time.

 

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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!