Pulling and pressing

  • 5 Rounds for time

    15 x Thrusters 30 / 20kg
    15 x SDHP 30 / 20kg

    Mobility : Hamstrings

    Strength

    Defecit Deadlift 12 x 1 ( every 45 seconds) @ 65% 1rm

    Met-con

    “Fat Fran”

    12-9-6

    Thruster @ 60 / 40kg
    chest 2 bar pull Ups


    February 20th, 2012 | Chad | 1 Comment |

About The Author

Chad Johnson

Position: Head Coach at The Crossfit Chamber. We'd love to get your feed back, so please share your comments below! Don't forget to get your own Gravatar!

One Response and Counting...

  • daniel wiese 02.20.2012

    10:33 @ 25kgs. Falling asleep on the floor during the warmup though, damn 6am WODs.

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