Triple Play

CrossFit Springfield – Rowing Class 7am

21-15-9
Cal Row
Back Squat 135/95
DB Push Press 40/25

10 min.AMRAP
10 bench press 80% of 1 rep max
10 burpees
10 Devils press 40/25
200 m row

10 min AMRAP
12 Alt. 1 arm snatch 45/30
12 Hand release push ups
15/12 Cal row

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Metcon (Time)

21-15-9

Cal Row

Back Squat 135/95

DB Push Press 40/25

Metcon (AMRAP – Rounds and Reps)

10 min.AMRAP

10 bench press 80% of 1 rep max

10 burpees

10 Devils press 40/25

200 m row

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Alt. 1 arm snatch 45/30

12 Hand release push ups

15/12 Cal row

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