Strength
Front Squat
2x 4 reps @83%
2x 3 reps @89%
2x 2 reps @95%
Liesa B’day WOD
21-18-15-12-9:
Wall ball (9/7kg)
Box jump (60/50 cm)
GHD sit up
Calorie Row
Time cap 30 mins
The First #1 Crossfitter Box in Semarang
Strength
Front Squat
2x 4 reps @83%
2x 3 reps @89%
2x 2 reps @95%
Liesa B’day WOD
21-18-15-12-9:
Wall ball (9/7kg)
Box jump (60/50 cm)
GHD sit up
Calorie Row
Time cap 30 mins