CrossFit Raw Appeal – CrossFit
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
