Warm-up

45s on, 15s rest

Jump Rope

Squats (hold jump rope overhead in OHS position)

Jump Rope

Ring Rows

Jump Rope

Inchworms w/ Push Up

 

Mobility

Calf Rolling and Stretching

 

Open WOD 18.3

2 Rounds

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

 

Time cap: 14 minutes

 

Scaled – 100 singles, OHS(45/35) chin over bar pull ups, DB Snatch (35/20)

 

Non-open scaling

L2 – 50 double unders (95/50); (35/25)

L1 – 100 singles (55/25), (25,10)

 

Partner Ca$h Out

60-40-20

Bike Cals

Row Cals

Sit ups

ADV GHD’s

 

Extra Work

Strict Press 6×6

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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.
 

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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!