11/13/2017

CrossFit Springfield – Rowing class 11:15

Bench Press (Evens-100m Row. Odds-5 bench press)

Metcon (AMRAP – Rounds and Reps)

17 minute clock

0-5 amrap of

20 double unders

10 burpees

7 thrusters 75/55

6-11 amrap of

20 double unders

5 burpee pull-ups

5 thrusters 95/65

12-17 amrap of

20 double unders

6 bar facing burpees

3 thrusters 115/85

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