“National Day Smasher”
*For Time in Groups of 4 Complete:
800m run
100 burpees box jump over
200 EB Thrusters
300 Russian KB swings (24/16kg)
400 DU/800 SU
*Buy out: 74 Cal Row/ASS Bike
*plan how you want to split the reps
The First #1 Crossfitter Box in Semarang
“National Day Smasher”
*For Time in Groups of 4 Complete:
800m run
100 burpees box jump over
200 EB Thrusters
300 Russian KB swings (24/16kg)
400 DU/800 SU
*Buy out: 74 Cal Row/ASS Bike
*plan how you want to split the reps