Warm-up

3 Minutes Max Cals on Rower OR 600m run

 

 

10 Mid Hang Muscle Snatch

10 Overhead Squats

10 Snatch Balance

10 Power Snatch

5 Mid Hang Snatch

5 High Hang Snatch

 

 

Strength

EMOM10

2-pos Snatch + 1 Overhead Squat

  1. Mid- Hang
  2. High Hang

 

Level 1- 2 reps, Power Snatch

 

WOD

13 Minute AMRAP

7 Power Snatches (75,50)

9 Thrusters

11 Pull-ups

 

Level 2- 65,45

Level 1- 55,35

 

Extra Work

10 Rounds of

Every 90s

Bike 20 Cal – 100% effort

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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!