Warm-up

Burpee Breakdown

5 Burpees

10 Burpees without jump

15 Burps

20 Push Ups

 

 

 

Strength

Push-press

3-3-3-3-3

ADV – Snatch Grip

Behind the Neck Push Press

Challenger: Single Arm KB Push Press (3 each side)

 

WOD (20 Minute Hard cap)

35 handstand push-ups

35 toes-to-bars

35-cal. bike or row

35 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge (50,35)

50-ft. left-arm dumbbell overhead lunge

 

 

Level 2- goblet kb up and over, single arm lockout (1.5,1),15 HSPUs

Level 1- (1,0.75), 35 Push-ups

Challenger – Push-ups; sit ups; 400m run; box step over; 35 lunges

Extra Work

EMOM 14

odd – 2 Heavy Power Cleans

even – 50 ft Handstand Walk

 

Scaled – 25 ft or 10-20 shoulder taps

 

Olympic Lifting Class **4:00PM 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!