Gymnastic Conditioning
4 rounds of:
4 Bar Muscle up
8 Ring Dips
12 single arm ring rows
Metcon
For time
21-15-9:
Power Cleans (50/35 kg)
Box Jump (60/50 cm)
Chest to Bar Pull-ups
Push Jerks (50/35 kg)
Rowing Cal.
Time cap 25 mins
The First #1 Crossfitter Box in Semarang
Gymnastic Conditioning
4 rounds of:
4 Bar Muscle up
8 Ring Dips
12 single arm ring rows
Metcon
For time
21-15-9:
Power Cleans (50/35 kg)
Box Jump (60/50 cm)
Chest to Bar Pull-ups
Push Jerks (50/35 kg)
Rowing Cal.
Time cap 25 mins