06/13/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

7 minute warmup

200m Row

15 jump squats

10 push-ups

10 walking lunges

5 reverse burpees

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

100 m run

200m ski

30 stationary lunges w/ kb 55/35

15 kb swings

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

300m Row

20 plank rower sit-ups

30 double unders

15 kb hang clean and jerk 55/35

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