Warm-up

400m Kettlebell Carry

*Every 100m, complete 10 Kettlebell Swings.

(Stop at 200m line, 400m line & 200m line to complete swings)

 

Abs

40-30-20-10

Sit-ups

Side Plank Raises (total)

 

WOD

40-30-20-10

Calorie Row

Kettlebell swings (1.5,1)

Box Jumps

200m KB carry after each round

 

Level 2- (1,0.75)

Level 1- (0.75, 0.5), 30-20-10

 

Olympic Lifting Class **6:00PM Only**

Warm up
Red band
10 strict press
10 push press
10 power jerk
10 split jerk

2 rnds
Bar only
10 squat
10 jump squat
10  sotts press

Go over 3 position clean

Clean and jerk
65%x1      65%x1     65%x1
70%x1      75%x1     75%x1
75%x1      80%x1     80%x1
80%x1      85%x1     90%x1
Strength
7×3   FS across
80% reset at top

3-3-3-3-3 push Press
Ascending weight up to 80%
10 back extensions at dashes + 3 clean grip deadlifts

Mobility

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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!