Warm-up

Dynamic warm-up

 

Mobility

Trap mash with the Barbell

 

WOD (25 Minutes)

800m Run

20 Hang Power Cleans (135,95)

20 BAR-F Burpees

800m Run

20 BAR-F Burpees

20 Hang Power Cleans

800m Run

 

Level 2 – 115/80

Level 1 – 75/45

ADV- 165/115

 

Coaches Note– Pace the run appropriately in order to quickly pick up the barbell and get through the cleans in ideally  2 sets.

 

Extra Work

Back squat 3-3-3-3 reps

Thruster 3-3-3-3 reps

4 attempts at a max L-sit hold for time

 

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!