EMOM 9 mins
1st min: 10 burpees to target
2nd min: 8 pull-ups
3rd min: 10 Ring rows
:
:
Conditioning
*4 Rounds for time:
200m run
10 Sumo deadlift High pull (40/25kg)
15 Lateral burpees over Barbell
20 Knees to chest
*Cap time: 24 mins
The First #1 Crossfitter Box in Semarang
EMOM 9 mins
1st min: 10 burpees to target
2nd min: 8 pull-ups
3rd min: 10 Ring rows
:
:
Conditioning
*4 Rounds for time:
200m run
10 Sumo deadlift High pull (40/25kg)
15 Lateral burpees over Barbell
20 Knees to chest
*Cap time: 24 mins