15-12-9-6-3 reps of the couplet:
Deadlift (185lb. / 135lb.)
Dumbbell Press, 25lb. each arm
Notes: Scale to a Deadlift weight you can complete in one set of each round. For an extra challenge, sit on the ground with torso upright and legs extended on the Dumbell Press. If you stand, there is no retreat and extension of the hip. This is a strict press.
Nick Pappas – Athlete, Coach and now Triathlete!
“Hey Greg, I don’t know if you’ve ever completed an Olympic distance triathlon, but my experience was nothing but positive. I was able to complete it at a comfortable pace of 3:23:33 and still have energy to attend a birthday party later that day. Coming from the CrossFit community, I only have great experiences at events and the community at this triathlon was very welcoming, supportive, and impressively fast at covering distance. It’s a great weekend event for any CrossFitter trying to test his feet in some less known waters. I am so honored to be a part of the community you helped build Greg. I feel like I couldn’t be in a better spot at this time in my life. My ultimate goal in CrossFit is to stand on the shoulder’s of giants like you, and always continue to raise the bar for health in our community.” – Nick Pappas
“The man who can drive himself further once the effort gets painful is the man who will win.” – Roger Bannister
CrossFit Amundson and Krav Maga Santa Cruz are now an Officially Recognized Krav Maga Worldwide Training Center for Fitness, Krav Maga and Combatives. Congratulations!