Warm-up

Death by Burpee Pull Ups on :30

1st :30 interval – 1 Burpee Pull Up

2nd Interval – 2 Burpee Pull Ups

3rd Interval – 3 Burpee Pull Ups

…Continue until unable to complete prescribed number within interval.

 

 

Accessory

3×10

Banded Pull-aparts

Scap Push-ups

 

Strength

Overhead Squat

5-5-5-5-5

 

WOD

21-15-9

Power Snatches (115,75)

Burpee Pull-ups

 

Level 3- (95,65)

Level 2- (75,50)

Level 1- (55,35)

 

*Coaches Note* – pick a weight you can do at least 5-10 off the bat

 

EXTRA WORK

100ft Handstand Walk

75 cal bike

100ft Handstand Walk

75 cal bike

100ft Handstand Walk

 

Scale to 50ft or 25ft depending on your proficiency

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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!