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CrossFit Raw Appeal – CrossFit

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Weightlifting

A: 1 snatch push press + snatch balance

Spend 10 – 15minutes on 5 working sets of complex

Metcon

B: Metcon (Time)

Teams of 2

3 sets EACH, 1 works 1 rests

Competitor:

300/250m Row

50 Double Unders

5 Shoulder to Overhead (135/95)

3 Shoulder to Overhead (155/105)

1 Shoulder to Overhead (185/125)

Performance:

3 sets (each/1:1)

250/200m Row

40 Double Unders

Shoulder to Overhead

5-3-1

5 Shoulder to Overhead (115/80)

3 Shoulder to Overhead (135/95)

1 Shoulder to Overhead (155/105)

Fitness:

3 sets (each/1:1)

200/175m Row

50 Single Unders

Push Press

5-3-1

5 Shoulder to Overhead (light)

3 Shoulder to Overhead (light/moderate)

1 Shoulder to Overhead (moderate)


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