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PFC CrossFit – CrossFit

The Chief (AMRAP – Rounds and Reps)

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

WOD Guidance

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs. Push the pace hard on 1st round and try to get the same score repsfor each AMRAP. Start each round where you left off from previous round. Goal for this workout is 12+ rounds

Extra Work

100 Hollow rocks

or

50 GHD sit-ups