08/08/2017

CrossFit Springfield – Rowing class 11:15

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Metcon (AMRAP – Rounds and Reps)

10 minute amrap warmup

100m row

20 air squats

10 pushups

20 walking lunges

5 burpees

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

10 calorie row

15 ring rows

10 hang snatches 75/55

Metcon (AMRAP – Rounds and Reps)

14 minute amrap

300m row

10 front squats 115/75

10 ring pushups

200m run

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