Twice Baked

CrossFit Springfield – Rowing Class 7am

AMRAP 4 minutes of:
5 Toes-to-bar
4 Ring Dips
3 Clean & Jerks, 135/95
row 15/12 calories
rest 3 minutes and repeat

5 minute amrap
10 plate sit ups 25#
10 DB thrusters 45/25
15/10 row

6 minutes
200 meter row
50 walking lunges

3 minutes
10/7 cal. bike
7 KB swings 70/50

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Metcon (AMRAP – Reps)

AMRAP 4 minutes of:

5 Toes-to-bar

4 Ring Dips

3 Clean & Jerks, 135/95

row 15/12 calories

rest 3 minutes and repeat

5 minute amrap

10 plate sit ups 25#

10 DB thrusters 45/25

15/10 row

6 minutes

200 meter row

50 walking lunges

3 minutes

10/7 cal. bike

7 KB swings 70/50

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