07/11/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

7 minute amrap warmup

10 calorie row

10 air squats

20 jumping jacks

20 situps

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

15 calorie row

20 walking lunges w /kb 55/35

25 kb swings

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

200m run

farmers carry, down and back of rig 55/35’s

20 kb snatches 55/35

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