Back Squat
2×4 reps@ 79%
2×3 reps @ 84%
2×2reps @ 90%
Metcon
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x Bodyweight)
Double Kettlebell clean and jerk (16/12 kg)
Cap time 20 mins
The First #1 Crossfitter Box in Semarang
Back Squat
2×4 reps@ 79%
2×3 reps @ 84%
2×2reps @ 90%
Metcon
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x Bodyweight)
Double Kettlebell clean and jerk (16/12 kg)
Cap time 20 mins