Warm-up

400m Run, then…

2 Rounds

10 scap push ups

10 hip back extensions

10 shoulder activators

10 hip touches

 

 

Part 1

WOD

20 Minute AMRAP

5 Chest-to-Bar Pull-ups

10 Wallballs

15 Kettlebell Swings (1.5,1)

 

Level 2 (1,0.75)

Level 1 (0.75,0.5)(Ring Row)

 

-WOD credit CrossFit.com

 

Part 2

 

WOD

Suicide Squad

Teams of 3

3 Suicide Sprints, Rest when your partners work.

 

Extra Work

4×10 Romanian DeadLift

Then 200 Heavy Double Unders for 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!