Warm-up AMRAP: 6:00
10 Lunges with Arms Overhead
10 Very Light DB/KB Swings
5 Ring Rows or 5 DB/KB Rows / Arm
5 Slow Counterbalance Squats

Build to WorkOut Weight:
3 sets of 7 with :60 rest bw sets

WOD
AMRAP 20:
14-12-10-8-6-4-2
Back Squat (Bodyweight)

2-4-6-8-10-12-14
Strict Chin-up

*If you complete the final round of 2 Back Squats / 14 Chin-ups, you start your next round at 14 Back Squats / 2 Chin-ups.

Level 2:
AMRAP 20:
14-12-10-8-6-4-2
Back Squat (135/95)

2-4-6-8-10-12-14
Strict Chin-up

Level 1:
AMRAP 20:
14-12-10-8-6-4-2
DB Squat (35/25)

2-4-6-8-10-12-14
Ring Row

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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!