Warm-up

2 Rounds

In 2 minutes

Run 200m

AMRAP Burpee Box Jumps/Step Ups

Rest 1 minute

Skill

Rope Climb

 

Double WOD!

WOD 1

21 Front Squats (155,105)

5 Rope Climbs

15 Front Squats

4 Rope Climbs

9 Front Squats

3 Rope Climbs

 

Level 3 (135,95)

Level 2 (115,75)

Level 1 (95,65)

*Can sub rope climbs with wall climbs

 

Rest 7-10 Minutes

 

WOD 2 (15 Minute Cap)

4 Rounds

400m Run

15 Burpee Box Jumps

 

Level 1- 3 Rounds

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
3-3-3-3-3 OHS 3 sec pause at bottom around 75%

Snatch
10 sets
weakest lift determines the weight for complex
1 muscle snatch+ 1 sotts press + 1 Snatch balance

1 Power snatch + 1 squat snatch
60%-2
70%-2
75%-2

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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!