1. Front Squat
2×2 @ 65% of 1 RM
2×2 @ 70% 1 RM
2×2 @ 75% 1 RM
2. Floor Press
4-4-4-4 (build load)
2. Squat Clean and Jerk Ladder
in 15 mins find your heaviest load or 1 RM
The First #1 Crossfitter Box in Semarang
1. Front Squat
2×2 @ 65% of 1 RM
2×2 @ 70% 1 RM
2×2 @ 75% 1 RM
2. Floor Press
4-4-4-4 (build load)
2. Squat Clean and Jerk Ladder
in 15 mins find your heaviest load or 1 RM