Warm-up

Partner Up

P1- 3 Minute Row for Max Cals

P2 – Couch stretch (switch sides at (1:30)

Switch

 

Strength

Every 2 Minutes for 12 Minutes

Squat Clean and Jerk- 3 Reps

2 Sets @75%

2 Sets @80%

2 Sets @85%

 

WOD (15 mins)

50/40 Calorie Row

40 Power Cleans (135,95)

30 Front Squats

 

Level 2- 115,75

Level 1- 40/30 Row 95,55

 

Coaches Note –

The stimulus is an all out sprint and brigade on the barbell.  Choose a weight that you can cycle and move fast until the finish.

 

Extra Work

3 mins Bike for cals

3 mins Muscle Ups

2 mins Bike for cals

2 mins Muscle Ups

1 mins Bike for cals

1 mins Muscle Ups

No rest between movements

2 seperate Scores = 1. total cals and 2. total muscle ups

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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!