Warm-up

Death by Bar Facing Burpees on the :20 seconds

-In first :20 interval, do 1 bar facing burpee. In 2nd round, do 2 bar facing burpees. Continue until you can no longer complete the prescribed number within the :20 window.

 

Strength

EMOM16

Squat Clean and Jerk

Odd Minutes Only

  1. 3 @70%
  2. 2 @75%
  3. 2 @80%
  4. 2 @85%
  5. 1@90%
  6. 1@95%
  7. 1@100%
  8. 1@102%

 

WOD

21-15-9

Hang Power Clean (135,95)

Bar Facing Burpees

 

Level 2- 115,75

Level 1- 95,55

ADV- 155,105

*Coaches Tip* – Unbroken and fast is the goal.

 

Extra Work

12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups

Run 200 meters

 

WOD CREDIT

Crossfit.com

 

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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