CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunBackground: Nineteen City of Prescott (Arizona, USA) firefighters, members of the … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting B: Bench Press (10-9-8-7-6-5-4-3-2-1) C: Deadlift (10-9-8-7-6-5-4-3-2-1) Deadlift + Bench Press 30min cap 10 -9-8-7-6-5-4-3-2-1 Increase load as you go Score is heaviest lifts

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Presses (135/95) 20 Lateral Barbell Burpees 20 Thrusters (135/95) Performance: 115/80 Fitness: 95/65 Competitor: as written

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Semi-Final WOD Mid Atlantic Teams of 2 3 Rounds 30 Handstand Push-Ups 20 Pull Ups 10 Clean and Jerks – 60 PVC Sit Ups – 3 Rounds 30 Handstand … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) **For Time:** 27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row 21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row 15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 12minutes 2 Burpee Box Jumps (30″/24″) 25ft Handstand Walk 4 Burpee Box Jumps (30/24″) 25ft Handstand Walk Continue adding 2 Burpee Box Jumps … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) **For Time:** 50 Wall Balls (20/14) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Wall … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 3 Athletes work :45 stations, :15 transition score = total reps+cals **AMRAP 6: ** 15 Pull-Ups 9 Power Clean and Jerks (95/65) Max Calorie Assault … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 15min 100 Double Unders 75 Air Squats 500/450 Meter Row * Score = Rounds and Reps * 1 Meter = 1 Rep Performance: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Happy Birthday Coach Brenelly! Teams of 2 35 min AMRAP 1986m Row Buy In 6 Rope Climb 1 lap 13 Snatch 1 lap 7 HSPU … Continued