11/13/2019

CrossFit Springfield – Rowing class 11:15

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Metcon (No Measure)

6 minute amrap warmup

100m row

1 minute bike

5 burpee broad jumps

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

300/200m row

10 hang snatches 75/55

8 overhead squats

20 double unders

Metcon (AMRAP – Rounds and Reps)

10 minute amrap

300/200m row

5 burpee pullups

10 ring rows

16 walking lunges 40/20

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