METCON
Warm Up
5:00 AMRAP:
10 cal Row
6 Push up
6 V-up
6/6 single arm ring rows
Metcon
5 Rounds For Time:
20 Alt Renegade rows (20/15 kg)
20 Cal Bike
20 Single Leg Alt V-Ups
20 Cal Row
20 Russian Twists with a Plate (10/5 kg)
Time cap 40 mins
The First #1 Crossfitter Box in Semarang
5:00 AMRAP:
10 cal Row
6 Push up
6 V-up
6/6 single arm ring rows
5 Rounds For Time:
20 Alt Renegade rows (20/15 kg)
20 Cal Bike
20 Single Leg Alt V-Ups
20 Cal Row
20 Russian Twists with a Plate (10/5 kg)
Time cap 40 mins