Push Jerk
5-5-3-3-1-1-1
starting from 50% of 1RM and building the weight.
Burpees Benchmark
For time:
100 Burpees
Time cap 14 mins
Overload
Body Armor
3 giant sets of :
12 Elevated Ring Rows
9 Ring L Leg Raise
6 Pendlay Row
2:00 between all sets.
The First #1 Crossfitter Box in Semarang
Push Jerk
5-5-3-3-1-1-1
starting from 50% of 1RM and building the weight.
Burpees Benchmark
For time:
100 Burpees
Time cap 14 mins
Overload
Body Armor
3 giant sets of :
12 Elevated Ring Rows
9 Ring L Leg Raise
6 Pendlay Row
2:00 between all sets.