Warm-up

In 3 minutes

Run 400m

AMRAP Burpee Pull Ups

 

 

Gymnastics WOD

7 Minute AMRAP

5 Ring Dips

5 Pull-ups

5 Pistols each side

5 Toes to Bar

 

*The goal is to work on a variation that is challenging for YOU. If you do ring dips unassisted try a deeper ring dip or scale it way up to a strict muscle-up. If you can do 5 push-ups on your toes scale up to a handstand push-up variation. Pull-ups should be scaled up: strict, chest to bar, or bar muscle-ups if proficient without a band. Toes to bar should be strict if able, but today is a good day to try t2b with a kip if you always scale to knees to elbows.

 

WOD (32 Minute Cap)

Every 4 Minutes Until Work is completed

400m Run

10 Burpee Pull-ups

Then

AMRAP Power Cleans (155,105)

 

  • At the 4:00 mark the athlete should be ready to run out the door again. Continue this sequence until you complete 50 power cleans

 

Level 3- (135,95),

Level 2- (115,75), 40 power cleans

Level 1- 300m run (95,45), 7 Burpee Pull-ups with bar at elbow height, 40 power cleans

 

 

Extra Work

EMOM14

Odd- 3 Box Squats with Chains

Even- 5 strict defecit handstand push-ups

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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.
 

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