11/07/2017

CrossFit Springfield – Rowing class 11:15

Metcon (Time)

21-15-9

calorie row

kb swings 55/35

hand release pushups

rest 2 minutes before wod 2

Metcon (Time)

21-15-9

calorie bike

sdhp 95/65

toes through rings

rest 2 minutes before wod 3

Metcon (Time)

if time allows

3 rounds

100m row

15 ghd or 30 situps

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