Double Under
Two attempts of 100 Double under Unbroken
or 300 Single under unbroken
Bench Press
5-5-5-5-5
*pause at bottom/chest for 3 seconds
Metcon
21-15-9 Reps for Time:
Alt. Sigle arm Dumbbell Snatches (30/20 kg)
Ring Dips
Time Cap: 12 minutes
The First #1 Crossfitter Box in Semarang
Double Under
Two attempts of 100 Double under Unbroken
or 300 Single under unbroken
Bench Press
5-5-5-5-5
*pause at bottom/chest for 3 seconds
Metcon
21-15-9 Reps for Time:
Alt. Sigle arm Dumbbell Snatches (30/20 kg)
Ring Dips
Time Cap: 12 minutes