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CrossFit Raw Appeal – CrossFit

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Metcon

A: Metcon (Time)

5 Sets (Every 4:00)

21 Wall Balls (20/14)

15/12 Calorie Assault Bike (Same for Echo Bike)

9 Deadlift (275/185)

Competitor: As written

Performance: 15wb, 12/10cal, 225/155

Fitness: less

Finisher

B: Bent Over Row

Bent over Barbell Row -underhand grip

4 sets of 10 reps

C: Dumbbell Hammer Curl (4 Sets of 12 reps per side)

Standing alternating DB Hammer Curl


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