Warm-up

Partner up

P1 – 9 burpees

P2 – Pass throughs

P1- 12 step ups

P2- Jackknives with PVC

P1- 15 box jumps

P2- Flagpole stretch with PVC

 

WOD 1 (12 minute Cap)

“Slay”

50 Wallballs (20, 14)

Then 2 Rounds:

15 Burpee Box Jumps (24″, 20″)

20 Alternating Single Arm Dumbbell Snatches (50, 35)

 

Intermediate – (35, 20)

Level 1- (25,15)

Advanced- 1st round Squat snatches (30,20lb medball)

 

Rest 10 Minutes

 

WOD 2 & 3

“Ninja Warrior”

In 4 minutes, complete:

3 Rounds

10 Chest to Bar Pull Ups

5 Front Squats (155, 105)

In the remaining time 5 Bar Mups/5 Front Squats

 

Intermediate-10 Chin Over Bar Pull Ups/5 Front Squats- Then AMRAP-5 C2B/5 Front Squats (115, 75)

Level 1 – (95, 45)

ADV- 5 Bar Muscle-ups/5 Front Squats (205,135)

 

Rest 2 Minutes

 

“Second Wind”

In 4 Minutes:

125 Double Unders

10 Shoulder to Overhead

Then AMRAP Toes to Bar

 

ADV – 205,135

Rx – 155,105

Intermediate – 115,75, Single Unders, AMRAP AbMat Sit Ups

 

EXTRA WORK

Squat Clean and Jerk

2-2-2-2

 

Olympic Lifting Class **4:00PM Only**

 

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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!