a) EMOM for 10 mins, alternate between:
3 Bar Muscle up
3 Strict HSPU
b) 3-9-15-21-15-9-3 Reps of:
Ring Dips
Deadlift 90/60 kg
*Begin with 300 m run then every 5 mins clock do the 300 m run
Cap time 25 mins
Overload
Max reps of Double under
The First #1 Crossfitter Box in Semarang
a) EMOM for 10 mins, alternate between:
3 Bar Muscle up
3 Strict HSPU
b) 3-9-15-21-15-9-3 Reps of:
Ring Dips
Deadlift 90/60 kg
*Begin with 300 m run then every 5 mins clock do the 300 m run
Cap time 25 mins
Overload
Max reps of Double under