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CrossFit Raw Appeal – CrossFit

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Weightlifting

A: Back Squat

EMOM for 10 minutes

2 Squats at 60%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50 Wallballs 20/24

40 Box Jumps 24/20

30/24 Cal Row

20 Toes to Bar

10 Muscle Ups (bar or ring)

Movement Standards and Modifications

Performance: as written

Competitor: wallballs 25/14, 10’

Fitness: modify as needed, including pikes/knee raises for TTB, burpee jumping pull ups for MU


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