Superset
Each station cap time : 10 mins
a) Barbell shrug and close grip chin up 6-6-6-6
b) GHD sit up and back extension 12-12-12-12
c) pendlay row and evil wheels 6-6-6-6
d) upright row and glutes bridge 12-12-12-12
Overload
800 m run time trial
The First #1 Crossfitter Box in Semarang
Superset
Each station cap time : 10 mins
a) Barbell shrug and close grip chin up 6-6-6-6
b) GHD sit up and back extension 12-12-12-12
c) pendlay row and evil wheels 6-6-6-6
d) upright row and glutes bridge 12-12-12-12
Overload
800 m run time trial