Warm-up

EMOM 6

  1. 12 Alternating Single Arm Snatches
  2. 20 Wall Balls
  3. 50 Double Unders (or 100 singles)

 

 

Strength

EMOM14

Squat Snatch

 

Odd- 3 Reps

Even- Rest

 

Start at 75% and climb as able

 

WOD

3 Rounds

30 Single Arm Snatches (50,35 or 1.5, 1.0)

30 Wallballs

90 Double Unders

 

Level 2- 40,25/1.0,.75

Level 1- 30,20/.75,.5

 

*Coaches Note* – Snatches should be relatively light. Scale to a weight you can move fairly quickly.

 

Extra Work

00:00 Max Calories on the Assault Bike

3:00- Rest

4:00 Max Row

7:00 Rest

9:00 Max Bike

12:00- Finished

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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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We are excited to meet you!