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CrossFit Raw Appeal – CrossFit

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Weightlifting

A: Back Squat

Every 2:30 for 3 sets

Back Squat 3 reps at 85% 1RM

Metcon

B: Metcon (No Measure)

Every 5:00 (4 sets)

18/14 Calorie Assault Bike

12 Alternating Dumbbell Snatch (70/50)

6 Burpee Box Jump Over (30/24)

Time cap each set: 3:30

Competitor: As written

Performance: 15/12cal, 60/40lbs

Fitness: 12/10cal, lighter, burpee box step ups

Sub Row/Run as needed


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