Warm Up

EMOM 6

  1. 100m KB Run
  2. 12 Goblet Squats
  3. 10 Burpee Lateral Jumps over KB

 

 

Strength

Every 90s For 12 Minutes (8 sets)

2 Box Squats*

*all sets should be heavy and challenging.

 

WOD

14 Minute AMRAP

5 Front Squats (155,105)

8 Burpee Lateral Jumps

100m KB Run (53/35)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

ADV- 185,125

 

Coaches note:The front squats are meant to be heavy. The goal for the first round should be under 2 minutes.

 

Extra Work

Tabata push jerk (95/65)

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch (95/65)

 

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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!