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100721

CrossFit Raw Appeal – CrossFit

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Metcon

A: Metcon (Time)

Teams of 2

Competitor:

100 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Slam Balls (50/30) (OR 100 Kettlebell Swings (70/53))

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

Performance:

75 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Double Unders (Each, Sametime)

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Slam Balls (30/20)

30 Synchro Alternating Single Dumbbell Step Ups (35/25) (20in)

75 Double Unders (Each, Sametime)

Fitness: less, singles

Weightlifting

B: Seated Arnold Press

4 Sets: 12 Reps

*Build to a Moderate Weight and stay the same across all sets.

C: Barbell Hip Thrust

Weighted Hip Thrusts

5 Sets: 12 Reps

*Build to a Moderate Weight and stay the same across all sets.


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