5-5-5
12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex. Compare to 01/14/13 (but this is only 12 min - not 20 - so go heavier!).
Finale: 8 minutes of mobbing your shoulders
Kathy takes off on a down-back.
2 comments:
DL = 275 - 295 - 315
db complex = 45#'s ... 7 rounds completed EMOM, 10 rounds total ... in 12 minutes.
Dead lift
115 125 135
DB complex
16.25 #
12 rounds EMOM
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