Warm-up

Run 400m

Then

2 Rounds

50’ Waiters Walk (Right)

10 Single Arm Presses per side

50’ Waiters Walk (Left)

5 Windmills per side

 

 

 

Skill

Rope Climbs/Wall Climbs

 

WOD

400m Run

40 Kettlebell Swings (2, 1.5pd)

4 Rope Climbs

400m Run

40 Push-ups

3 Rope Climbs

400m Run

40 Goblet Lunges

2 Rope Climbs

400m Run

40 Toes to Bar

1 Rope Climb

 

Level 2- 30 Reps, 1 Rope Climb each round (1.5,1)

Level 1 -20 Reps, 5-4-3-2 wall climbs

 

Coaches Note: This WOD is grip intensive. Think about scaling options for Toes To Bar.  If your max set fresh is less than 10, scale the TTB. Swings are meant to be heavy. Something you can swing but you don’t want to.

 

Extra Work

  1. Behind the neck Snatch-grip Push-press

3-3-3-3

  1. High Hang Squat Snatch

3-3-3-3 (1×80%, 2×85%, 1×90%)

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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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