For time:
Run, 1200 m or Row 1500 m*
80 Air Squats
Run, 800 m or Row 1000 m*
80 Push-up
Run, 400 m or Row 500 m*
80 Pull-ups
Run, 200 m or row 250 m*
Time cap 45 mins
*whichever sounds worse
The First #1 Crossfitter Box in Semarang
For time:
Run, 1200 m or Row 1500 m*
80 Air Squats
Run, 800 m or Row 1000 m*
80 Push-up
Run, 400 m or Row 500 m*
80 Pull-ups
Run, 200 m or row 250 m*
Time cap 45 mins
*whichever sounds worse