The Chief
As many rounds as possible in 3 minutes of:
3 Power cleans 60/40kg
6 Press Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
We adjusted this slightly to allow our athletes to pick up an unfinished round where they left off in the next cycle. This encourages everyone to keep working right to the end of each 3 minutes.
Each year in the United States Navy, a highly qualified and elite cadre of sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. CrossFit.com
This was followed by some hip flexor and quadricep stretches. Kelly Starrett of San Francisco CrossFit demonstrates these in the video below. I reckon we managed to avoid the pain cave!
Team 5.30
Charlotte 3-5-4-4-4 + 1 press up, 20kg press ups to 24″ box
Team 6.30
Mike 4-4-3-4-4 + 3 power cleans, 30kg
Lee 2-4-4-4-4 + 4 press ups, 10kg press ups to ghd
Team 7.30
Sam 3-3-4-3-3 + 6 press ups, 20kg
Bec 3-3-3-4-4 + 3 power cleans, 15kg press ups to ghd
Gareth 4-5-4-4-4 + 6 press ups, 50kg