10/04/2017

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

warmup till 11:20

row 100m

10 air squats

10 pushup

5 burpees

Metcon (Time)

21-15-9

calorie row

pullups

goblet lunges 70/45

Metcon (Time)

21-15-9

burpee deadlifts 135/95

300m row

Metcon (Time)

2 rounds

500m row

50 situps

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