Warm-up

Dynamic Warm Up

Strength

Squat Clean

E2MOM14

3 Repetitions

  1. 70%
  2. 75%
  3. 75%
  4. 80%
  5. 80%
  6. 85%
  7. 90%

WOD

For Time:

5 Clean and Jerks (135,95)

15 Wall balls

10 Clean and Jerks

25 Wall balls

15 Clean and Jerks

35 Wall balls

Lite – Strength: Power Clean (work on form), WOD: Power Clean and Press, 10# Wall ball (focus on squat)

Level 2- (115,75)

Level 1- (95,45)

ADV – (155/105) 30/20lb wb

EXTRA WORK

3 rounds of

20 GHD Situps

25/20 Cal Bike

ADV-  Rest 5 Minutes and repeat

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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!