Strength
a) Back Squat
3-3-2-2-1-1
Try to increase the weight
b) 4 Rounds for time:
8 Clusters, 60/35 kg
30 Double Under or 300 m run
- CAP TIME: 18 MIN
Overload
For Quality, 5 Superset of
5 Strict Ring Dips
5 Strict Chest to Bar Pull up
The First #1 Crossfitter Box in Semarang
Strength
a) Back Squat
3-3-2-2-1-1
Try to increase the weight
b) 4 Rounds for time:
8 Clusters, 60/35 kg
30 Double Under or 300 m run
Overload
For Quality, 5 Superset of
5 Strict Ring Dips
5 Strict Chest to Bar Pull up