Warm-up

2 Minutes of Jump Roping

 

10 Hang Muscle Snatch

10 Overhead Squat

10 Tall Snatch

10 Squat Snatch

 

*Coaches drill for first 5 reps of each movement, then let athletes move through second 5 on their own.

 

Strength WOD

EMOM20

Odd- 2 Squat Snatches

Even- 20 Double Unders

 

Mins: 0,2,4- 75%

Mins: 6,8,10- 80%

Mins: 12,14- 85%

Mins: 16, 18- 90%

 

Know your numbers before the EMOM starts.

 

Skill WOD (10 Minutes)

In 10 Minutes

1000m Run then AMRAP

50 ft Handstand Walk

10 Alternating Pistols

 

or

 

In 10 Minutes

1000m Run then AMRAP

3 Wallclimbs

10 Alternating Pistols

 

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!