Strenght
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
CONDITIONING
4 rounds for time of:
8 Double Kettlebell Jerk 16/12 kg
10 Double Kettlebell Overhead Lunges, 16/12 kg
12 BSB Spin
CAP TIME: 25 MIN
The First #1 Crossfitter Box in Semarang
Strenght
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
CONDITIONING
4 rounds for time of:
8 Double Kettlebell Jerk 16/12 kg
10 Double Kettlebell Overhead Lunges, 16/12 kg
12 BSB Spin
CAP TIME: 25 MIN