METCON
Warm up
400 m run
2 Rounds:
10 KB Swing
5 burpees
3 pausing pull up
Conditioning
“Dewi’s Birthday”
AMRAP 35 mins
6 Burpee Pull up | Burpee knee to chest | Burpees
3/3 Single arm Hang KB Snatch (24/16 kg | 16/12 kg | 12/8 kg )
200 m run
The First #1 Crossfitter Box in Semarang
400 m run
2 Rounds:
10 KB Swing
5 burpees
3 pausing pull up
“Dewi’s Birthday”
AMRAP 35 mins
6 Burpee Pull up | Burpee knee to chest | Burpees
3/3 Single arm Hang KB Snatch (24/16 kg | 16/12 kg | 12/8 kg )
200 m run