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102921

102921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 sets 300m Run 20 GHD’s 60 Double Unders -rest 3:00 between rounds- Competitor: As written Performance: PVC sit-ups, 40 dubs Fitness: Abmat Sit-Ups, 60 singles

102821

102821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Clean and Jerk Every 1:30 for 10 rounds 1 Clean and Jerk Metcon B: Metcon (Time) Teams of 2 4 Rounds (each/1:1) 15 Wall Balls (20/14) 12 Pull-ups 9 Box … Continued

102721

102721

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 20/15 Calorie Assault Bike or Echo Bike 50ft Double Dumbbell Walking Lunge (50’s/35’s) 20 Push-ups Competitor: as written Performance:16/14cal, 35/25 Fitness: 12/10cal, … Continued

102621

102621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk Every 1:30 for 5 Rounds 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk Metcon B: Diane … Continued

102521

102521

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: 2 Squat Push Press + 1 Overhead Squat Every 1:30 for 5 Rounds 2 Squat Push Press + 1 Metcon B: Metcon (Time) For time: 20 Burpee Box Jump Overs … Continued

102221

102221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 10 rounds (Every 4:00) 200m Run (Sprint) Competitor: As written Performance: same Fitness: 100m Mobility

102121

102121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Thruster Every 1:30 for 6 rounds 1 Thruster Load as you go, score = heaviest rep Metcon B: Metcon (Time) Teams of 2 5 rounds 20 Alternating V-Ups (each) * … Continued

102021

102021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 4 sets 30 Wall Balls (20/14) 20/15 Calorie Assault Bike (same for Echo Bike) 10 Alternating Dumbbell Snatch (70/50) – Rest 3:00 between sets – Competitor: As written … Continued

101921

101921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Snatch Deadlift and Power Snatch Every 1:30 for 5 Rounds 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable heavy * Metcon B: Metcon (Time) Competitor: … Continued

101821

101821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat and Press Every 1:30 for 5 Rounds 2 Front Squat + 1 Push Press + 1 Push Jerk Load as you go, score is heaviest successful complex Metcon B: … Continued

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