Strength
Overhead Squat
3-3-3-3-3

WOD
Every Minute on the Minute for 12 Minutes
3 Power Snatches (115,75)
4 Burpees
5 Wallballs

Level 2 (95,55)
Level 1 (75,35)
ADV- 4,5,6 (135,95)
*400m run for every round missed or not completed.

– Coaches Tip –
Scale so you complete the first minute in around 40seconds.

 

OLY Class – 6:00PM Only

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Pvc around the worlds
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second

Clean
emom 10 min
2 clean pulls+ clean+ jerk @50%

3 clean + 1 jerk
60%
70%
75%
80% x2

Strength
3 clean pulls at 95% x4

10 min amrap
10 kettlebell sotts press
10 close grip overhead squat
1 lap around gym (inside) heavy farmers carry

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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!