Warm-up

EMOM 8

  1. 12 Kettlebell Step Ups
  2. 12 Burpees
  3. 12 Kettlebell Swings
  4. 12 Box Jumps w/ Step Down

 

Strength

Every Minute on the Minute

Power Clean and Push-Jerk

 

Minutes 1-4- 3 Reps @75-80%

Minutes 5-8- 2 Reps @80-85%

Minutes 9-12 1 Rep @85-90%

 

WOD

12 Minute AMRAP

10 Hang Cleans (135,95)

10 Box Jumps

10 Kettlebell Swings (2,1.5)

10 Burpees

 

ADV – (155, 105)

L1 – (65, 35)

 

Extra Work

3 Rounds

30/25 Calorie Bike

Max effort Strict Handstand Push-ups

Rest 2 Minutes

 

Olympic Lifting Class **4:00 PM Only**

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NEED TO CONTACT US?
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!