W.O.D Wednesday 12/6/17

CrossFit Springfield – Group WOD

Single Arm Dumbbell Row (5 x 10 R/L)

Use db or kb as needed. Perform as a bent-row using a bench or box.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

15 DB Burpee Cleans, 40/25lb

15/10 Cal Row

15 Stick Jumps, 24/20”

15/10 Ring Rows

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