Friday 1/17/2020

CrossFit Raw Steel – Workout Of The Day

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Finish quick warmup with “”Bring Sally Up Squats””

Song: “”Flower”” by Moby

**be conservative with the weight you pick (if any). The idea is to follow along, not fail


Metcon (Time)

As a Team of 2 complete 2 rounds for time of: (30 min. clock)

-30 Clean & Jerks (135/95)

Partner Holds Plate Overhead (45/25)

-40 Burpee Onto Plates (45/25)

Partner does Front Rack Hold (165/115)

-50 Toes-to-bars

Partner does Deadlift Hold (165/115)

* One bar, change weight as you go.

** One works, while one holds. You must wait for your partner to start hold before completing reps. Alternate as needed.

2335 E Chestnut Expy #100, Springfield, MO 65802
Open hours
Mon - Sat (See Schedule)
Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802