For time:
8 Muscle-ups + 8 Bar Dips
Run, 800m
6 Muscle-ups + 6 Bar Dips
Run, 600m
4 Muscle-ups + 4 Bar Dips
Run, 200m
Overload
21-15-9 Reps for time:
Deadlifts (70% from 1 RM)
Hand Stand Push Up
The First #1 Crossfitter Box in Semarang
For time:
8 Muscle-ups + 8 Bar Dips
Run, 800m
6 Muscle-ups + 6 Bar Dips
Run, 600m
4 Muscle-ups + 4 Bar Dips
Run, 200m
Overload
21-15-9 Reps for time:
Deadlifts (70% from 1 RM)
Hand Stand Push Up