500 m row or 400 m run
With an empty bar, 2 rounds of:
10 bent over rows
10 front squats
10 strict presses
150 m row
10 min EMOM
1 HPC+1 PC from ground+1 Squat Clean from ground.
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).
The original post said: "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."
Five rounds for time of:
24 Kettlebell Swings (24/16kg)
12 Box Jumps (24″/20″)
12 V-ups or Toes to Bar
Squat Cleans, 1 H+2 from ground on the minute for 10 minutes.
Add weight as you can.
HSPU, 10 strict+10 Extended+20 kipping. Two rounds.