Warm-up

8 min AMRAP

Row 20/15 Cals

50’ Duck Walk w/ PVC overhead

10 Pass Throughs

10 PVC Sotts Press

 

 

Strength

Tempo Back Squat

@3/3/1/0

3-3-3-3-3

 

BarBend: What is Tempo Training, and How Can it Improve your Strength Gains?

 

WOD(20 Mins)

21-15-9

Row x 2 Calories OR Run 500/400/300

Overhead Squat (115,75)

 

Level 2 (95,55)

Level 1 (75,35)

 

Coaches Note: The weight on the OH squats should be something that you can complete close to unbroken.

 

Extra Work

CF Games 35-49 Age Group- AG Chipper

30 deficit handstand push-ups

40 deadlifts

50-cal. Bike

60 bar-facing burpees

 

M 4.5-in. deficit, 225-lb. deadlift

F 3-in. deficit, 155-lb. deadlift

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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!