Warm-up

2 Rounds

:45 on/:15 off

Plate Hops*

Plate Ground to Overhead

Burpees onto Plate

Good Mornings with Plate

 

*For plate hops, start with feet on either side of the plate, jump onto plate, then jump feet back to other side. For good mornings, hug the plate at the chest.

 

 

Mobility

Adductors

Lower Back

 

Strength

EMOM10

2 Power Snatches

Climb in weight.

 

WOD

4 Rounds

15 Deadlifts (225,155)

15 Bar Facing Burpees

 

Level 2- 185,125

Level 1- 155, 105, 10 Reps

 

Coaches Note – WOOF! Put your head down and do work but be sure to set that back off the floor and maintain good positioning throughout the deadlifts.

 

Extra Work

6 Rounds

90s on: 60s off

15/12 Cals Bike

AMRAP C2B

 

O

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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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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!