Warm-up – 15 mins

5 Rounds

:30 hard/:30 recovery

Row or Bike

 

Then, partner up

P1- OHS Therapy

P2- Switch

 

 

Strength

EMOM14

Odd Only- 3 Reps

Overhead Squat @ 80-85%

 

WOD

30-20-10

Hang Squat Snatches (75,55)

Box Jumps (27,24)

Toes to Bar

 

Level 2 (65,45), (24,20)

Level 1 (55,35), 21-15-9; knees to chest with back support

 

Coaches note – In the hang snatch, pull yourself under the bar as fast as possible.  Instead of focusing on pulling the bar up focus on pulling yourself down and under the the bar.

 

Extra Work –

3 Rounds of

21-15-9

Bike Cals

Rest 1:1

 

Ladies cals = 15-12-6

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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!