Warm-up

3 Rounds

:40 on/:20 off
-Jump Rope

-Overhead Barbell Hold

Accessory

3×10 Pronated Ring Rows

  • Complete these slowly . Make them more challenging by putting feet up on the box

Strength

Strict Press

5-5-5-5

WOD

100 Double Unders

25 Thrusters (95,65)

50 Kettlebell Swings (53/35)

25 Thrusters

100 Double Unders

 

Level 2 (75,55)

Level 1 (55,35)

 

Extra Work

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

 

Men: 225 lb.

Women: 155 lb.

 

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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.
 

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!