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073121

073121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, … Continued

073021

073021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Single Dumbbell Alternating Power Snatches (50/35) 30/24 Calorie Bike/Row 30 Toes to Bar 30 Single Dumbbell Box Step-ups (24″/20″) COMPETITOR: As Written … Continued

072921

072921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Gymnastics A: Handstand Walk A. Handstand Walk (or overhead strength) Skill Work Practice for 15:00 * Score = furthest distance traveled. Metcon B: Metcon (AMRAP – Rounds and Reps) Partner Workout 15:00 … Continued

072821

072821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] … Continued

072721

072721

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups -Directly Into- 1500m Row -Directly Into- 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Performance: … Continued

072621

072621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Power Snatch HEAVY DOUBLE POWER SNATCH Power Snatch 2-2-2-2-2 *Increase loads across each set *Touch & Go *Score = heaviest 2 *Every 2min Metcon B: Metcon (AMRAP – Rounds and … Continued

072421

072421

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) **Partner Option:** **AMRAP 16:** 2 Wall Walks 8 Overhead Squats 95/65 4 Wall Walks 8 Overhead Squats 6 Wall Walks 8 Overhead Squats *Continue to … Continued

072321

072321

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds For Time: 400 Meter Run 10 Power Cleans (155/105) 500/450 Meter Row 10 Push Jerks (155/105) * Score = Time taken to complete the workout COMPETITOR: As … Continued

072221

072221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Front Rack Lunge Front Rack Lunges in place: 12-8-6-4-2 *Increase the load across all sets *Score = heaviest set Metcon B: Metcon (Time) For Time: 40-30-20 Abmat Sit-ups Russian Kettlebell … Continued

072121

072121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85) *Score = Slowest Round. Log all four round times. Competitor: as … Continued

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