09/13/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (AMRAP – Rounds and Reps)

12 minute amrap

400/300 m row

12 sdhp 95/65

100m run

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

400/300m row

12 push press 95/65

10 ring rows

Metcon (AMRAP – Reps)

10 minute time cap

1000/800m row

max reps bear complex 115/75

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