“Pain Parade”
*5 Rounds for time:
30 Cal Row/ 25 Cal Ass bike
25 Abmat sit-ups
20 DB lunges (22.5/15kg each hand)
15 KB swings (16/12kg)
10 Push-ups
5 pull-ups
*Cap time: 35 mins
The First #1 Crossfitter Box in Semarang
“Pain Parade”
*5 Rounds for time:
30 Cal Row/ 25 Cal Ass bike
25 Abmat sit-ups
20 DB lunges (22.5/15kg each hand)
15 KB swings (16/12kg)
10 Push-ups
5 pull-ups
*Cap time: 35 mins