Warm-up

Grab a PVC and a barbell if capable. Partner up!

P1- 250 Row

P2 – Pass Throughs

Switch

P1- 250 Row

P2- Hang Muscle Snatch to OHS

Switch

P1- 250 Row

P2- Sots Press

Switch

 

 

Mobility

Shoulders

 

Partner Strength (16 mins)

In 4 Minutes working 1:1 with your partner

Hands must stay on the bar

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

@115,75

 

Rest 2 Minutes

 

In 3 Minutes working 1:1 with your partner-

Complex @ 135,95

 

Rest 2 Minutes

 

In 2 Minutes working 1:1 with your partner-

Complex @ 155,105

 

Rest 2 Minutes

 

In 1 Minute working 1:1 with your partner-

Complex @ 175,115

 

Level 3- 115+10/75+5lb

Level 2- 95+10/55+5lb

Level 1- 65 +5/35+5

ADV- 145+20/100+10

 

WOD (15 Minutes)

Resting 1:1 With your partner

1000m Row for Time

750m Row For Time

500m Row For Time

250m Row for Time

 

EXTRA WORK

EMOM18

  1. Box Squat w/ KB’s -3 Reps
  2. 2/1 legless rope Climb
  3. Rest

 

Scale to regular rope climbs and work on minimizing to 2 or 3 pulls if unable to perform legless

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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!