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052722

CrossFit Raw Appeal – CrossFit

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Weightlifting

A: Split Jerk

10-12 minutes to establish a heavy single

Metcon

B: Metcon (Time)

3:00, 6:00 Amrap, and For Time.

Competitor:

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bars

30 Box jumps (24/20)

20 Sumo Deadlift High Pulls (95/65)

30 Burpee over Bar

20 Shoulder to Overhead (135/95)

– 2-minute rest/reset between each AMRAP –

Performance:

16/13 Calorie Row

30 Wall Balls (14/10)

15 Toes to Bars

30 Box jumps (20/16)

20 Sumo Deadlift High Pulls (75/55)

30 Burpee over Bar

20 Shoulder to Overhead (115/80)

2-minute rest/reset between each AMRAP

Fitness:

15/12 Calorie Row

20 Wall Balls Thrusters (light)

20 Hanging Knee Raises

20 Box Step Ups (20/16)

20 Kettlebell Sumo Deadlift High Pulls (light)

20 Up Downs

20 Dumbbell Push Press

2-minute rest/reset between each AMRAP


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