Warm-up

45 seconds work/:15 Rest

– Jump Rope

– Hollow Rocks

– Jump Rope

– Side Plank Raises (Right)

– Jump Rope

– Side Plank Raises (Left)

 

 

Strength

Every 2 Minutes for 12 Minutes

-2 Split Jerks @ 80-90%

 

If you are new to this movement focus on your footwork and PRACTICE. If comfortable, climb in weight

 

WOD (15 Minutes)

5 Rounds

2 Minutes Work:1 Minute Rest

AMRAP

2 Power Cleans (185,125)

20 Double Unders

 

Level 4– 155,105

Level 3– 135,95

Level 2– 115/75, 10 double unders

Level 1– 75/45, 30 singles

ADV– 205,135 40 dubs

 

Coaches Note– As you can see, this is supposed to be a heavy clean. What’s heavy for you is different from the person next to you, and it also needs to be movable! If you are proficient at double unders the goal should be about 4 rounds for your first 2 minute interval. It’s only 2 minutes…so HUSTLE!!

 

 

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

We are excited to meet you!