Warm-up

1 Minute Max Cal Row

:30s Shoulder Taps in High Plank

:30s Rest

1 Minute Max Cal Row

:30 Pull Up Hang

:30s Rest

1 Minute Max Cal Row

:30s Fast Mountain Climbers

 

 

Strength

Bench Press

3-3-3-3-3

 

WOD (12 mins)

3 Rounds

1 Minute Max Calories on the Rower

:30s Max Push-ups

:30s Rest

1 Minute Max Calories on the Rower

:30s Max Strict Pull-ups

:30s Rest

 

Score= Total Row Cals, Total Strict Pull-ups, total Push-ups

 

Coaches Note:There is no transition time accounted for, so consider that when rowing

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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!