CrossFit Raw Steel – Workout Of The Day
15 min. clock
-5,5,3,3,1,1,1,1 Back squat working to 1 rm for the day
**Immediately after each set, perform 1 standing broad jump for max distance
-7 attempts… first few attempts should be to get mechanics down then on last 3-4 jumps go for distance!
*Assist each other in spotting as you reach your 1 RMax. 1 athlete on each side and 1 behind for safety or make sure you are bailing properly.
Back Squat (5-5-3-3-1-1-1-1)
Standing Broad Jump for Max Distance (Distance)
*If you need to scale sandbag you may remove pouches in the bags- Please remember to place sandbags removed back in the proper bag. We do not want random bags laying around.
Metcon (AMRAP – Rounds and Reps)
13 min. AMRAP
-12 Sandbag cleans (60/40)
-20 Alt. Sandbag front rack lunge steps
-12 Sand bag Push Press
-20 Kb Situps (press OH at top) (35/25))
**you can use sandbag to anchor feet on situps