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CrossFit McComb – CrossFit

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
Have a goal for each 3-minute round to help you stay on track

3 Rounds: 1 Round Every Minute

4 Rounds: 1 Round Every :45

5 Rounds: 1 Round Every :36

6 Rounds: 1 Round Every :30

AIR SQUATS

Easiest movement of the three

Move steadily and use these 9 reps to reload for the power cleans

PUSH-UPS

Shoot for 1-2 quick sets

These reps can add up over the 15 minutes of work

If on the fence, go with 3-3 from the beginning

POWER CLEANS

Try to string these together, ideally unbroken

If you have to think about picking it up once fatigued or in the later rounds, go with quick singles

Slow down the air squats to go bigger here

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