10/05/2017

CrossFit Springfield – Rowing class 11:15

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Metcon (4 Rounds for time)

12 minute clock

every 3 minutes

200m row

10 hang cleans 95/65

5 reverse burpees

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

300m row

10 squat clean thrusters 135/85

Metcon (AMRAP – Reps)

10 minute amrap

600 run

max power cleans 165/125

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