Warm-up

Partner Up!

2 Rounds

P1: Row 18/15 Calories

P2: Weighted side plank with kettlebell

*Switch sides for second round

 

Skill

Muscle-up

 

OPEN WOD 14.4

14 Minute AMRAP

60 calorie row

50 Toes-to-bar

40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)

30 Power Cleans, (135,95)

20 Muscle-Ups

 

Level 3 – (115,75), Chest to Bar Pull-ups

Level 2 – (115,75), Chest to Bar Pull-ups 50-30-30-20 Reps

Level 1 – (95,55), 40-30-30-20-10 Pull-ups

 

Rest/Group Led Mobility

 

WOD 2

10 Minutes Complete

50/40 Calories on the bike or 30 Burpees

In the remaining time max distance on the rower

 

 

 

Extra Work

Every 3 Minutes for 15 Minutes

Minutes 0-2- 10 Overhad Squats@ 75% Followed by Max Calories on the Bike

Minute 2- 3- Rest

Minute 3-5 8 @ 80% Followed by Max Calories on the Bike

Minute 6- 6 @85%

Minute 9- 4 @90%

Minute 12- 2 @95%

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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!