Black Klong Khaek

and Jerks

CrossFit Workout: 1. Warm-up (5 minutes): Jumping Jacks, High Knees, Butt Kickers 2. Strength Exercise (15 minutes): 5 sets of 10 Clean and Jerks with a moderate weight 3. Cardio Interval (10 minutes): 30 seconds on/30 seconds off alternating between Burpees and Mountain Climbers
4. Core Finisher (5 minutes): Plank Hold for 1 minute followed by 20 Russian Twists each side