“The Chief”

Iron Grip CrossFit – CrossFit

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. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


(No Measure)

With a partner:

Start at damper setting 1 on the rower. Pull 5 strokes at each of the 10 settings. Your partner will change the setting for you.

Next, carry a barbell overhead with your partner for 100 meters.

Next, complete 40 MB toss situps with your partner


Glute Ham Developer:

Hip Extension

Back extension



Metcon (5 Rounds for reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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