Warm-up

In 2 minutes

100m KB Run (.75/.5)

AMRAP Goblet Squats

 

Rest 1 minute

 

In 2 minutes

Run 200m (no sandbag)

AMRAP Calories on Rower or Bike

 

 

2 Rounds

10 Bandy Good Mornings

10 Bandy Side Steps each way

 

 

Skill

Wallballs

 

WOD (25 minutes)

5 Rounds

In 4 Minutes complete:

200m KB Run (.75/.5)

20 Wallballs

Then AMRAP Calories

On the Rower or Bike

Rest 1 Minute

 

Score=Total Calories Rowed/Biked

 

ADV-100m KB Run (1, .75)

 

Extra Work

Every 3:00 for 12:00

1 Drop Snatch + 2 Overhead Squats

*build up to a moderate weight before starting

 

Rest 5:00

 

Then

Max Reps Overhead Squat at 50% of Heaviest Set

 

Score is Heaviest set and reps for OHS

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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!