3 Rounds not for time:
200m run
10 squat jumps
10 ring rows
7 worm walks
5 mins to complete each station:
Station 1: 1000m/700m row
Station 2: 50/35 cals ass bike
Station 3: 40/30 Burpees box jumps
Station 4: 800m Med ball Run
The First #1 Crossfitter Box in Semarang
3 Rounds not for time:
200m run
10 squat jumps
10 ring rows
7 worm walks
5 mins to complete each station:
Station 1: 1000m/700m row
Station 2: 50/35 cals ass bike
Station 3: 40/30 Burpees box jumps
Station 4: 800m Med ball Run