Warm-up

3 Minutes for Max Cals

Row / Bike

 

Then 2 Rounds

25’ Bandy Side Step (Right)

25’ Bandy Side Step (Left)

25’ Monster Walk (Forwards)

25’ Monster Walk (Backwards)

 

 

Strength

Front Squat

3-3-2-2-1-1

 

WOD

42/35 Calorie Row

21 Thrusters (95,65)

30/25 Calorie Bike or 25 Burpees

15 Thrusters

18 Box Jumps

9 Thrusters

 

Level 2 – 75,50

Level 1 – 55,35

 

 

Extra Work

EMOM 14

ODD- 5-10 Strict HSPU facing the Wall

EVEN- 100M Sprint (if run is over :40 scale or run faster)

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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!