10/03/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (Calories)

5 minute warmup

100m run

100m ski

10 air squats

10 pushups

10 good mornings

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

400/300m row

15 thrusters 95/65

10 pullups

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

20/15 calorie row

15 deadlifts 135/95

7 push jerks

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