Warm-up

In Teams of 3

5 Minutes Max Cal on Rower

*1 Partner is always working on the Rower. Partner 2 is  holding a plank. Partner 3 is resting. Rotate as desired.

 

WOD

In Teams of 3:

100 Thrusters (115,75)

100 Burpee Pull-ups

100 Cal Row

 

Once finished grab a plate (45,25) then run an 800m as a team.

Challengers run with KB

*2 people can work at a time on the first part of the workout, but they need to be on different exercises.  For example – One person does 10 calories on the row, while partner 2 does 10 burpee pull-ups and partner 3 rests.

 

Level 1- (70 cal row/bp)

Challenger – 70 wall balls,  70 burpees, 70 cal row

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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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