Warm Up

Row 50/40 Cals

Then 2 Rounds

5 Barbell Rollouts

10 Seated Strict Press – on box

10 Step Ups

10 Good Mornings

 

Strength

Push-press

2-2-2-2-2

 

Coaches Tip – The intent is 5 heavy sets of 2.  Small jumps can be made but they should all be difficult.  Any sets that aren’t challenging are considered warm up sets and should not count toward your 5 sets.

 

WOD

50/40 Calorie Row

30 Box Jumps

40 Shoulder to Overhead (115,75)

30 Box Jumps

50/40 Calorie Row

 

Coaches Tip – Row hard, hold on and shoot for only short breaks between sets of STOH.

 

Level 2- 95,55

Level 1- 75,35

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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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