WOD Thursday 3/14/19

CrossFit Springfield – Group WOD

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Metcon (No Measure)

Active recovery – no measure – Perform in the order listed:

12 Minute EMOM:

1) 10-15 Push Ups

2) 15-20 Mnt Climbers (R/L=1)

3) 20-30 Seconds Calorie Bike

Then,

Row 1000m at 1:50 – 2:00 / 500m pace for Men. 2:00 – 2:10 / 500m pace for Women.

3 sets of 10-15 Wallballs, Rest 1 minute between sets.

30 DB JM Presses (laying supine)

30 Barbell Bicep Curls

30 Toes Through Rings

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