Warm-up

Partner Up!

Row 90/75 Cals as a Team

*The partner who is not rowing must hold the bottom of an active squat. If the squatting partner needs to stand for a break, switch positions.

 

 

Strength

  1. Push-press

2-2-2-2

  1. Push-Jerk

1-1-1-1

 

WOD

90 Calorie Row

60 Wallballs

30 Shoulder to Overhead (155,105)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

 

Coaches Note – Row will be somewhere around 5-6 mins or 1500m.  Try to row at your 2k pace or just off of it and see if you can hang on to the pace for the Wallball and STOH

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NEED TO CONTACT US?
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!