Warm-up

:90 work/:30 Rest

-Jump Rope

-Hollow Rocks

-Row

-Hip Extensions

*Challengers – Mountain Climbers & Supermans

 

Strength

Deadlift

5-4-3-2-1

*Challengers: KB Deadlift

 

WOD (20 mins)

3 Rounds

15 Power Cleans (115,75)

50 Double Unders

15 Power Snatches

15/12 Cal Bike or Row

Level 2 – (95,55)

Level 1 – (75,35)

Challengers: Med Ball Clean, Mountain Climbers, Russian KB Swings, 100m Run – 12min Time Cap, scale reps as needed

 

Extra Work

In any order

30 Muscle-ups

30 Stone Over the Shoulder (135,95)

*E3MOM- 200m Run until work is complete

Scale to 20 Muscle-ups or 10 if you are just completing singles. Scale weight on the stone if need be.

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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!