Warm-up

500m Row

Then 2 Rounds

10 Russian Swings

10 Single Arm Kettlebell Thrusters (Right Side)

10 Single Arm Kettlebell Thrusters (Left Side)

 

Mobility

Quad Rolling

Couch Stretch

 

WOD

1000m Row

40 Wallballs

50 Kettlebell Swings (1.5,1)

40 Wallballs

1000m Row

 

Level 2- (1,0.75)

Level 1- 750m Row-25 wallballs- 30 KB swings-25 wallballs-750m Row

 

Strength

E2MOM10

2 Front Squats @ 90%

 

Extra Work

20 Power Snatch (135/95)

20 Clean and Jerk (185/125)

20 Bar Muscle Ups

 

ADV– 30 reps each

Scaled – (115/80) (155/105)

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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!