Warm-up

2 Rounds

Every 90 seconds

  1. Row 250m
  2. 10 Burpee Step Up w/ Knee Drive
  3. 10 PVC Pipe OHS w/ Pause

 

Strength

EMOM 10

2-pos Squat Snatch

-High Hang

-Mid Hang

 

Keep the load light-to moderate. Focus on technique.

 

WOD(20 minute cap)

1000m Row

21-15-9

Burpee Box Jump

Overhead Squats (115,75)

1000m Row

 

Level 2 – (95,55)

Level 1 – (75,35)

 

Extra Work

18-15-12-9-6-3

Strict Ring Dips

L-Pull Up

50ft Handstand walk

WOD Credit – Linchpin

 

Olympic Lifting Class **4:00PM Only**

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!