Warm-up

90s-60s-30s of each

  1. Jump rope – on coaches command (singles, single leg, skiers, front to back, dubs, etc..)
  2. Hollow rocks

 

 

Strength (20 mins)

Work up to Max Weight for the complex (approx. every 2 mins)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

 

WOD

12 Minute AMRAP

10 Thrusters (95,65)

10 Toes to Bar

40 Double Unders

 

Level 2- (75,55), 20 Double Unders

Level 1- (65,35) 40 Single Unders

 

Extra Work

1000m Row

100m Hanstand Walk

500m Row

50m Handstand Walk

250m Row

25m Hanstand Walk

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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!