Warm-up

In Teams of 3

5 Minutes Max Cal on Rower

*1 Partner is always working on Rower.

Partner 2 is  performing burpee pull ups.

Partner 3 is holding a plank.

Rotate as desired.

 

ADV – Hollow Hold or L-Sit Pull up Hang

 

Mobility

Quad Mash

Calf Mash

 

WOD

In Teams of 3:

100 Power Snatches (95,65)

100 Burpee Pull-ups

100 Cal Row

 

After completing the snatches, burpee pull ups & row, complete 1 mile run as a team

 

Level 2- (75,55)

Level 1- (65,35) 70 Reps

 

Prehab **7:00AM**

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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!