Warm-up

2 Rounds

10 Medball Hug Step Ups

10 Medball Thrusters

10 Medball Box Jumps w/ Step Down

 

Then:

1 Minute Cross Body Mountain Climbers w/ Hands on Medball

30s Low to High Medball Cross Chops each direction

30 Sec Leg Lift (ADV- Medball on Shins)

 

 

Strength

Front Squat (Tempo 321*)

3-3-3-3-3

*3 Second Descent, 2 Second Active Hold at Bottom of Squat, 1 Second Explode Up from Bottom

Challenger – Goblet Squat

 

WOD

7 Rounds

5 Power Cleans (155,105)

7 Box Jumps (30,24)

9 Wall balls

 

Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,55)

Challenger – 10 Medball Cleans, Box Step

 

Extra Work

With a partner 10 rounds each

15/12 cals bike

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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!