Strength
Front Squat (Pause 2 sec at bottom)
3-3-3-3
Metcon
AMRAP 20 mins:
12 Turkish Get Up (6 each side) (24/16 kg)
12 wall ball shot (10/8 kg)
12 GHD sit up
Overload
Rowing 3000 m for time
The First #1 Crossfitter Box in Semarang
Strength
Front Squat (Pause 2 sec at bottom)
3-3-3-3
Metcon
AMRAP 20 mins:
12 Turkish Get Up (6 each side) (24/16 kg)
12 wall ball shot (10/8 kg)
12 GHD sit up
Overload
Rowing 3000 m for time