Warm-up

Two 3-minute rounds of:

10 Jumping Squats

20 Step Ups

Row for Max Cals

Rest 1 Minute

 

Mobility

Hip Flexors

 

Strength

EMOM10

1 Hang Squat Clean

1 Front Squat

1 Split Jerk

 

WOD(19 Minutes)

Five 3-minute rounds of:

10 Thrusters (115,75)

10 Box jumps

Row for Max Calories

Rest 1 minute

 

Score= Total calories

 

Level 2- 95,65

Level 1- 75,35

ADV- 135,95 (30,24)

 

Coaches Note: Treat each round as a sprint. You should have at least 90 seconds on the rower each round. Scale weight as necessary to accomplish this.

 

Extra Work

400m Sled Push (3/2 45lb plates)

50/40 Calorie Row

400m Sled Push (3/2 45lb plates)

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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!

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!