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101621

101621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 10 Rounds for Time 15 Deficit Push-Ups 100ft box push 200m Run Split all work as desired

101521

101521

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 2 Sets 500/400m Row 100 Double Unders 20 Kettlebell Swings (1.5/1) 15 Burpee Pull-Ups 20 Kettlebell Swings (1.5/1) 100 Double Unders 500/400m Row -rest 5 Minutes b/t sets- … Continued

101421

101421

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Every 1:30 for 10 rounds 1 Squat Snatch 70% – 80%1rm Metcon B: Metcon (Time) Teams of 2 4 Rounds 400m Run (Together) 100ft Single Dumbbell Synchro Lunge … Continued

101321

101321

CrossFit Raw Appeal – CrossFit View Public Whiteboard 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 … Continued

101221

101221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: 1 Power Clean + 1 Hang PC + 1 Push Jerk *2 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 (total of 6 reps … Continued

101121

101121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Snatch Push Press + Overhead Squat 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes Metcon B: Metcon (Time) 21-15-9 Overhead Squat … Continued

100921

100921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) “Team Izzy” Teams of 2 6 Rounds 400m Run 13 Snatches 135/95 18 Deadlifts Cash Out 3 Bear Complex

100821

100821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) For Time: 50 Wall Balls (20/14) 50 GHD Sit Ups 50 Wall Balls (20/14) 1500m Run Competitor: As written Performance: 14/10, PVC situps Fitness: less, situps Finisher B: … Continued

100721

100721

CrossFit Raw Appeal – CrossFit View Public Whiteboard 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 … Continued

100621

100621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) For Time: 100 Power Cleans (115/80) * Every minute 12 Air Squats (Start with air squats) * Competitor: As written Performance: 96/65 Fitness: less Finisher B: Goblet Squat … Continued

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