Warm-up

Partner Up!

P1: 5 Manmakers

P2: Moon the Sky

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P1: 5 Manmakers

P2: Burpee Box Jumps

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Strength

10-8-6-4-2

Dumbbell or KB Clean and Jerk*

Hands must stay on Dumbbells. Work up to a heavy double. No dropping the DBs

 

*Superset with Strict Toes to Bar or straight leg raises on the pull up structure with back support

 

WOD (20 Minutes)

3 Rounds

15 DB/KB Hang Squat Cleans (50/35)*

15 Burpee Box Jumps

 

*Can also sub (115/75) or kbs for this workout

 

Extra Work

5 Rounds, each for time

50 ft Front rack Lunge (155,105)

Max Effort Shoulder to Overhead

Rest 2 Minutes

 

 

 

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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.
 

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!