9/23/25

WEDNESDAY

Strength: Squat Cleans

  • 9 Minute EMOM
  • Minutes 1-5: 1 rep at 80%
  • Minutes 6-9: 1 rep at 85%

MetCon: "The Chief"

  • 5 Cycles of:
    • Max rounds in 3 minutes of:
      • 3 Power Cleans (135/95)
      • 6 Push-ups
      • 9 Air Squats
    • Rest 1 Minute

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to 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." - CrossFit.com