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The Chief

Michelle reppin out Ktown swag in the Bahamas!

Warm-up: 16 Spiderman Lunges, 10 Lunges w/ Twist, Stretch Hamstring and Hip Flexors, 10 Round House Kicks Each Side (to the face, of course), 16 Air Squats, 16 Push-Ups, 16 Ring Rows

Deadlift: 3 Reps @ 80% 1RM, 1 Rep @ 90% 1RM

MetCon – The Chief:
5 Rounds – AMRAP in 3 minutes
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
(1 minute rest between Rounds)


A blurb from the main site on how “The Chief” came to be named such…

“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 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.”

Now you know,
<3 Coach Miss J

Patty Cakes doing it big.

By | 2017-04-25T14:38:56+00:00 September 23rd, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments