Warm-up

With a partner

0-4 Minutes

Row for Max Calories

*While one partner is rowing, the other hangs from pull up bar in hollow position. Switch as needed.

4-7 Minutes

Max Air Squats

*While one partner squats, the other holds a plank. Switch as needed.

7-9 Minutes

Max Burpees

*One person works at a time. All out effort!

 

Partner WOD (27 Minutes)

3 Rounds

0-4 Minutes

Row for Max Calories

4-7 Minutes

For Max Rounds

3 Power Cleans (135,95)

3 Front Squats

3 Shoulder to Overhead

7-9  Minutes

Max Sit-ups

 

Level 2- 115,75

Level 1- 75,45

ADV- 165,115 & T2B

 

Should have 3 separate total scores at the end of the workout. The clock will reset after the sit-ups/toes to bar. There is no rest other than when your partner is working.

 

Extra Work
15 Burprees over barbell
5 Clean and jerk (225/155)

12 Burpees over bar
4 Clean and Jerks
9 Burpees over Bar
3 Clean and Jerks

 

L2- 185/135
L1- 135/95

 

*WOD Credit crossfit.com

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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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