Warm Up

Tabata Jump Rope

 

 

Mobility

Traps

Good Mornings

 

Strength

EMOM14- Even Minutes Only

1 Strict Press

3 Push-presses

5 Push-Jerks

 

Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.

 

WOD

8 Minute Ascending AMRAP

4 Deadlfts (225,155)

20 Double Unders

8 Deadlifts

40 Double Unders

12 Deadlifts

60 Double Unders

16 Deadlifts

80 Double Unders

…..

The deadlifts double in number every rounds, and the dubs are the number of DLs x5

 

Level 3- (205,135)

Level 2- (185,115)

Level 1- (155,95)

ADV- (275, 185)

*Coaches note* – scale double unders and deadlift weight as necessary to keep moving for the entire 8 minutes.

Cooldown

2k row @ 80% pace

Olympic Lifting Class **4:00PM Only**

 

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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!