04/10/2019

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

6 minute warmup

100m row

15 air squats

100m row

15 pushups

100m row

15 mountain climbers

100m row

15 jumping jacks

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

300/200m row

20 alt back stepping lunges 95/65

12 push press

10 toes to bar

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

300/200m row

200m run

30 double unders

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