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CrossFit Raw Appeal – CrossFit

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Metcon

A: Metcon (Time)

Every 4:00 (5 rounds)

Competitor:

15 Wall Balls (30/20)

10 Ring Row – Feet Elevated

10 Deficit Pushups (45’s/25’s)

5 Burpee Box Get-Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

Performance:

15 Wall Balls (20/14)

10 Ring Row – Feet Elevated

10 Deficit Push-ups (25’s/10’s)

5 Burpee Box Get-Overs (42/36)

Fitness:

15 Wall Balls (light/moderate)

10 Ring Row

10 Pushups

5 Up Down + Box Step Up (24/20)
Score = slowest round

Finisher

B: Seated Alt Double DB Shoulder Press

4 sets of 10reps

GHD Hip Extension

GHD Hip Raise
5 sets of 20 reps


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