Warm-up

EMOM 9

100m Sprint

  1. 7/5 Strict Pull Ups
  2. 45-second wall sit

Stretch lats on rig – warm up kipping pull ups

Grab barbells – roll forearms

Drill squat snatch & squat cleans

Mobility

Lats

Forearms

 WOD (25 min cap)

“Rich”

13 Squat Snatches, 155,105

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155, 105 lb

 

Level 3- 135,95, 7 Pull-ups

Level 2 – (115, 75), 7 Rounds, 7 Pull-ups

Level 1 – (85,45), 5 Rounds, 5 Pull-ups, Power Snatches

 

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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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