Thursday 8/22/2019

CrossFit Raw Steel – Workout Of The Day

View Public Whiteboard

Skills and Drills

Inverted row (set up barbell in rack) (13 min. clock)

-5 sets of 5 with :03 pause with chest touching at top of every rep

*30 sec. hollow high plank after each set

https://youtu.be/1G28qN9FCKE

**Scale rows down with bar set up higher, scale up with feet higher on bench or box.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minutes AMRAP

-5 Double KB Hang clean + thruster 45-53/25-35

-10 Slam balls 50/35

-15/12 calorie bike/row

https://youtu.be/5jMJ6Kq-KBQ

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