WOD

2 Rounds

750m Row
600m Run
75 Double Unders

Rest 1 Minute

500m Row
400m Run
50 Double Unders

Rest 2 Minutes

Running Subs
40 Burpees / 30 Burpees

 

OLY Class **6:00PM Only**

Remember if you arrive early start on the warm-up and
Get right into front rack stretch
Warm up
1 rnd
10 strict press
10 push press
10 push jerk
10 split jerk
4 min open up shoulders stretches
2 rnds
with bar
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight

Clean and jerk
Clean Wave EMOM
Concentrate on bar path
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
Hook grip clean pull
Concentrate on bar path bar stops at mid chest below pecs
Not TNG
5×4 @ 110% of 1RM clean

10 min amrap
@ 75% of 1 RM jerk
5 power cleans
5 back squats
5 back jerks

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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!