Warm-up

8 min AMRAP

12/10 Cal Row

50’ OH Kettlebell Carry (Right)

10 Kettlebell Swings

50’ OH Kettlebell Carry (Left)

5 Kettlebell Thrusters per side

 Mobility

Shoulder Girdle

Strength

  1. Push-press

3-3-3-3

  1. Push-jerk

2-2-2-2

 

WOD 1

60 Calorie Row

30 Thrusters (115,75)

60 Kettlebell Swings (2,1.5)

Rest 3 Minutes

WOD 2

30 Calorie Row

15 Thrusters

30 Kettlebell Swings

Level 2- (95,65); (1.5/1)

Level 1- (75,45); (1/.5)

Extra Work

5-4-3-2-1

Heavy Sandbag to Shoulder

100m Hug Carry

UB Toes to Bar x5- each time you break your set complete a 50ft hug carry

 

 

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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.
 

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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!