Warm UP:
7 min AMRAP
15 KB [Around the worlds](https://www.youtube.com/watch?v=KUApyx5Bm40)
50′ Jog forward + back pedal
15 KB curl to press
50′ Shuffle down and back
10 Single arm KB swings (5 each arm)
50′ High knees, butt kickers back

WOD
3 Rounds:
10 Muscle-ups
30 Kettlebell Swings (53/35#)
Run 400m

Level 2:
3 Rounds:
Muscle Up*
30 Kettlebell Swings (35/25#)
Run 400m
*3 attempts at max set up to 10 reps

Level 1
3 Rounds:
9 Ring Row/Pull ups
9 Bench Dips
20 Kettlebell Swings (25/15#)
Run 200m

*MIDLINE

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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.
 

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!