Warm-up

2 minutes Max Cals on Bike or Rower

Then 2 Rounds with Kettlebell:

50’ OH Carry (Right Side)

10 Single Arm Thrusters per side

50’ OH Carry (Left Side)

10 Kettlebell Swings

Strength

Push-press

2-2-2-2-2

 

WOD

50/40 Calorie Row

50 Thrusters (95,65)

50 Burpees

50 Kettlebell Swings (2,1.5)

Level 2- 40 reps (75,50), (1.5,1)

Level 1- 30 Reps (65,35), (1,0.75)

 

Olympic Lifting Class **6:00 Only**

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
3 second count off the floor to knee +
1 snatch  + 1 low hang power snatch
65%x3
70%x2
75%x2
80%x2
85%x1
75%x1
70%x1
Strength
5×3 Back squat 75%

4 super sets
3 Snatch grip deadlifts 5 sec count 100%
3 seated BJs HIGH
5 back extensions

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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!