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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