10/11/2018

CrossFit Springfield – Rowing class 11:15

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Metcon (AMRAP – Rounds)

25 minute clock

200m row

200m run

1 rope climb

rest 2 minutes

300m row

300m run

1 rope climb

rest 2 minutes

400m row

400m run

1 rope climb

etc…

scale running for bike if medically needed, 1:1 on time for row

Metcon (AMRAP – Rounds and Reps)

friday fun day! partner up!

35 minute clock (lets get busy!)

2 calorie row

2 med ball cleans

2 bar loves

2 calorie bike

2 body loves

increase by 2 reps each round..

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