Warm-up
AMRAP 8
250m row 12/10cal bike
7 pass through in the squat bottom
7 OHS w/ PVC
7 strict T2b

Scaled – 7 jackknives with the PVC

Accessory Work
Seated Dumbbell/Kettlebell Strict Press
5-5-5-5

Strength
Push-press
3-3-3-3-3

WOD
3 Rounds
20 Overhead Squats (95,65)
20 Toes to Bar
500m Row

Level 2- (75,50)
Level 1- (65,35)

**Oly Class 6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
EMOM 12
1 pull + 1 power clean+ 1 full clean
Start at 75% last 2 min work to 80%

Strength
7×3 FS across

3-3-3-3-3 push Jerks
Ascending weight up to 80%
10 back extensions at dashes

Mobility

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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!