Warm-up

1 min work/:30 Rest

  1. Bike or Row
  2. Toes to Kettlebell
  3. Burpees
  4. Kettlebell Lunges

 

 

Strength

Front Squat

2-2-2-2-2

 

WOD

4 Rounds for Max Reps/cals

1 Minute Work:30s Rest and Rotate

1 .Bike or Row

2. Toes to Bar

3. Burpees

4. Kettlebell Lunge (2,1.5)

 

Level 2- 1.5,1

Level 1- 1, 0.75

ADV – OHKB Lunge (1.5/1) in each hand

 

Olympic Lifting 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

Snatch
1 PS + +1 snatch balance+1-3 sec count to knee then squat snatch
60%x 2
70%x 2
75%x 2
80%x1
70%x1
65%x1

Strength
3-3-3-3-3 strict press +1 snatch balance
5 snatch grip deadlifts on dashes
Followed by 5  weighted hip thrusts

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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!