Warm-up

4 minute Row or Bike

 

3 min AMRAP

3 hang muscle cleans

6 push ups

9 air squats

 

 

Core Work

2 Rounds

5 Barbell Roll Outs

10 Plank Up & Over Barbells

15 Windshield Wipers w/ Barbell

 

WOD (20 mins)

“The Chief”

5 Rounds

3 minute AMRAP

3 Power Cleans (135, 95)

6 Push Ups

9 Air Squats

Rest 1 minute

 

*Score = Total rounds and reps. Start each new AMRAP where you left off previously

 

Level 2- 115, 75

Level 1- 95, 55

 

Extra Work

For time:

21 Back squats (225/155)

42 GHD sit-ups

15 Back squats

30 GHD sit-ups

9 Back squats

18 GHD sit-ups

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!