Skill
Rope Climb Technique Work and refining (15 mins)
Conditioning
For time:
30 cal rowing
30 Wall ball shot (10/8 kg)
30 Dumbbell Overhead Walking Lunge, single arm (20/15 kg)
10 Dumbbell Turkish Get up (20/15 kg)
The First #1 Crossfitter Box in Semarang
Skill
Rope Climb Technique Work and refining (15 mins)
Conditioning
For time:
30 cal rowing
30 Wall ball shot (10/8 kg)
30 Dumbbell Overhead Walking Lunge, single arm (20/15 kg)
10 Dumbbell Turkish Get up (20/15 kg)