Conditioning
Start a new round every 5 minute and alternate the round between run/row & BBJO/C&J.
Every 5 mins x 6 round
Round A
Row 500 m + Run 400 m
Round B
10 Burpee box jump over
20 Single Arm Dumbbell Clean and Jerk (22.5/15 kg)
The First #1 Crossfitter Box in Semarang
Conditioning
Start a new round every 5 minute and alternate the round between run/row & BBJO/C&J.
Every 5 mins x 6 round
Round A
Row 500 m + Run 400 m
Round B
10 Burpee box jump over
20 Single Arm Dumbbell Clean and Jerk (22.5/15 kg)