Amanda M. - Front Squat (120 lbs.) 3 x 3

Workout of the Day:
"The Chief"
Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

-Rest 1 minute. Repeat for a total of 5 cycles.

Trainer's corner: Unless you are very proficient with Power Cleans with a barbell, you will be performing Hang Power Cleans with a reduced load, and probably using dumbbells. You have to do it right before you get to do it fast and/or heavy with full range of motion.

Each year (September) 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. Even though the induction process for newly selected Chief Petty Officers is not currently underway throughout the US Navy, we thought it appropriate to post up "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. This is one of our favorite CrossFit Hero workouts!