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071421

CrossFit Raw Appeal – CrossFit

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Weightlifting

A: Snatch Complex

Every :90 for 4 sets:

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

Metcon

B: Metcon (Time)

5 Rounds For Time:

15 Overhead Squats (95/65)

12 Chest to Bar Pull-ups

9 Burpee Box Jumps (24″/20′)

Competitor: as written

Performance:

5 Rounds For Time:

15 Overhead Squats (75/55)

12 Pull-ups

9 Burpee Box Jumps (24″/20′)

Fitness:

5 Rounds For Time:

15 Overhead Squats (65/45)

12 Assisted Pull-ups

9 Burpee Box Jumps (lower or step ups)


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