Warm Up:
Round 1:
10 Elbow-to-Instep
10 Walking lunges
10 Scap Pull-ups
10 Push-ups

Round 2:
50′ Bear Crawl
10 Assisted Pistol
10 Kip Swings
10 Ring Dip

WOD
AMRAP 7:
3-6-9-12…
Clean & Jerk (135/95#)
Toes-to-Bar

  • If you complete the round of 12, then progress to the round of 15. Follow this pattern until the 7:00 clock expires.

Then: Double Under Skill

5 Rounds of 2 min AMRAP
250/200m Row
Max Double Unders
-rest 1 min between AMRAPS

  • LEVEL 2 –
    AMRAP 7:
    3-6-9-12…
    Clean & Jerk (95/65#)
    9-9-9-9…
    Toes-to-Bar
  • No increasing toes-to-bar reps for this version. Perform only 9 toes-to-bar after every set of clean & jerk.
  • LEVEL 1 –
    AMRAP 7:
    3-6-9-12…
    DB Clean & Jerk (35/25#)
    Sit-ups
  • If you complete the round of 12, then progress to the round of 15. Follow this pattern until the 7:00 clock expires.

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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.
 

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