5 rounds
5 deadlifts
5 cleans
5 push press
5 front squats
55-65-75-75-95
3 rounds
25 punch bar rotations
10 GHD set ups
10 GHD back extensions
20 Min bike
24 min in zone 3
avg 127
Peak 161
473 cal
23 recovery
About Me
- Jeff
- I am a husband and father first, my wife's biggest fan and my children's biggest cheerleader. I am a certified Krav Maga instructor and shodan in Wado ryu karate. I currently teach at Charleston Krav Maga and use Crossfit and kettlebells in support of KM training. I am lucky enough to train with some really fantastic people. Two philosophies guide all my training--Gregg Glassman's "World-class fitness in 100 words" and Rory Miller's “You need to be able to do things to mitigate danger. You only need to think you can do things to alleviate fear. ” My pet peeve is half-assed effort...in anything.
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