11/30/2017

CrossFit Springfield – Rowing class 11:15

Metcon (Time)

Row 500m or run 400m

21-15-9

Front squats 115/75

Pull-ups

Row 500 or run 400

21-15-9

Push press

Toes to bar

Row 500 or run 400

21-15-9

V-ups

“Rower ab move” (I’ll show you)

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