Warm Up
3 Rounds

:30 Sprint/:30 Recovery

Row

Rest 1 Minute

Repeat with Burpees

 

Strength

Every 3 Minutes for 12 Minutes

5 Cleans

5 Front Squats

5 Shoulder to Overhead

 

-Hands must stay on the bar. Climb in weight

 

WOD (18 hard cap)

6 Rounds

5 Squat Cleans (155,105)

7 Chest to Bar Pull-ups

9 Burpee Lateral Jumps

 

Level 3- (135,95)

Level 2- (115,75), 6 Rounds

Level 1 – (95,55), 5 Rounds

 

Coaches Note –Each round should take less than 2 minutes to complete.  Please scale appropriately.

 

Extra Work

5 Rounds of

Bike 1000m or .7 miles

Rest 90s

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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!

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!