Static skill
3 Supersets:
30 Second Kettlebell Front Squat Hold (24/16 kg)
30 seconds of weighted hip extension hold
30 Seconds Handstand Hold
Metcon
For Time:
150 box jump
EMOM 1 Power Snatch at 85% of 1 RM
Time Cap 18 mins
The First #1 Crossfitter Box in Semarang
Static skill
3 Supersets:
30 Second Kettlebell Front Squat Hold (24/16 kg)
30 seconds of weighted hip extension hold
30 Seconds Handstand Hold
Metcon
For Time:
150 box jump
EMOM 1 Power Snatch at 85% of 1 RM
Time Cap 18 mins