Warm-up

2 Rounds

50’ Bear Crawl

10 Scap Pull Ups

50’ Lunges

10 Kip Swings

 

Strength

E2MOM for 10 Minutes

Back Squat

3 Reps@ 80%

 

WOD

5 Rounds

3 Minute AMRAP

3 Strict Pull-ups

6 Toes to Bar

10 Front rack Lunges (5 each leg) (115,75)

Rest 1 Minute

 

Level 2 – (95,55),

Level 1 – (75,35) sub jumping pull-ups into knee raises.

 

Kipping pull-ups are ok in this workout if you are working on holding on to the bar and are unable to complete strict. Just be aware that the scaling option on Friday is also kipping pull-ups.

 

Extra Work

5 Rounds

24/20 Calorie Bike

12 Deficit HSPUs (5/3’)

 

Scale to 3 rounds and shorter or no deficit as necessary.

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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!