Warm-up

In 90 seconds

Run 100m

AMRAP V-Ups

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Step Ups

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Inchworms w/ Push Up

 

Accessory

3 x 10

Ring Rows

Banded Pull Aparts

 

Skill

Ring Dip

Muscle-ups

 

WOD (24 Minutes)

2 Rounds

In 3 minutes Complete

300m Sprint

Then AMRAP

Toes to Bar

 

Rest 1 Minute

 

In 3 minutes Complete

300m Sprint

Then AMRAP

KB Weighted Step-ups (53,35)

 

Rest 1 Minute

 

In 3 minutes Complete

300m Sprint

Then AMRAP

Muscle-ups

 

Rest 1 Minute

 

Level 2 – 44, 26; Ring Dips

Level 1 – 35, 18; Ring Dips

 

Extra Work

1 .Dummbell Seated Strict Press 5-5-5-5-5

 

  1. Split Jerk

2-2-2-2

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!