Open Approaches

CrossFit Springfield – Group WOD

50 calorie row
50 wall balls 20/14
Everytime you break the wall balls up as defined by not throwing it for more than 3 sec, complete 5 burpees.

Warm-up (No Measure)

Complete four rounds as quickly as possible.

Run or Row 400 meters

25 GTOH (ground to overhead) 65/55

25 Overhead Lunges

25 AirSquats

Metcon (Time)

50 calorie row

50 wall balls 20/14

Everytime you break the wall balls up as defined by not throwing it for more than 3 sec, complete 5 burpees.

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