07/12/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

10 min emom

evens-100m row

odds-20 situps

Metcon (AMRAP – Reps)

23 minute clock

5 minute intervals

0-5 500m, max thrusters 45/35

5-6 rest and reset weight

6-11 500m, max thrusters 95/65

11-12 rest 1 minute

12-17 500m, max shoulder to oh 115/75

17-18 rest 1 minute and reset weight

18-23 500m, max deadlifts 135/95

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