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051322

CrossFit Raw Appeal – CrossFit

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Weightlifting

A: 1 Push Press + 1 Split Jerk

10-15minutes for 5 working sets

Metcon

B: Metcon (Time)

Competitor:

Teams of 2

15-20-25-30-25-20-15

Synchro Line Facing Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

* 1 shuttle run equals 25ft down + 25ft back *

Performance:

Teams of 2

10-15-20-25-20-15-10

Synchro Line Facing Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

Fitness:

Teams of 2

5-10-15-20-15-10-5

Synchro Up Downs

3 Shuttle Runs (each) after each set of Up Downs

Finisher

C: Flat Bench DB Chest Fly

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

D: Elevated Heel Goblet Squat

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets


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