July 17, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strict Press @ 80% (12 X 2 )

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
5 Rounds / 19 Min Clock

3 Min Rounds w/ 1 min rest

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Good Scores for “The Chief” (source)

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28-31 rounds

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