EMOM 10 mins
4 Double KB Deadlifts (2×16/2x12kg)
4 x 10m shuttle run
Conditioning
*Working with a partner AMARAP for 25 mins
30 Push ups
40 Box jumps
50 Russian KB swings (16/12kg)
*Every 5 mins both partners run 200m
*1 person working at a time
The First #1 Crossfitter Box in Semarang
EMOM 10 mins
4 Double KB Deadlifts (2×16/2x12kg)
4 x 10m shuttle run
Conditioning
*Working with a partner AMARAP for 25 mins
30 Push ups
40 Box jumps
50 Russian KB swings (16/12kg)
*Every 5 mins both partners run 200m
*1 person working at a time