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113021

113021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 5 sets 100 Double Unders 30 Push-Ups – Rest 1:00 between sets – Pull Strength B: Strict Pull Ups (5 sets of 7 as weight as desired) C: … Continued

112921

112921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) For Time: 75 Air Squats 25 Alternating Dumbbell Snatches (100/70) 75 Air Squats Competitor: As Written Performance: 75/50 Fitness: lighter Weightlifting B: Bench Press with Dumbbells Finisher C: … Continued

112721

112721

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 400m Farmers Carry 40/20 300 pvc Sit Ups 200 Push Ups 100 Alt DB Snatch 40/20 ! mile cash out run (together)

Turkey Day

Turkey Day

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 5 Rounds 100 Double Unders 10 Power Cleans (185/125) 100 ft Walking Lunge DDB (50/35)Have a wonderful Thanksgiving! We are so Thankful for each and everyone … Continued

112321

112321

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (No Measure) Every 2min on the min for 10 rounds Odd: 300/250m row Even: 15 burpees over the rower Competitor: as written Performance 250/200m, 12 burpee over rower Fitness … Continued

112221

112221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 20/15 Calorie Assault Bike or Echo Bike – Into – 21-15-9 Handstand Push-ups Pull-Ups – into – 20/15 Calorie Assault Bike or Echo Bike Competitor: As Written Performance: … Continued

112021

112021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Workout For Time 12 Rounds 2 Lap Run while Partner Handstand Holds -into- 60 Deadlifts 255/165 60 Box Jump Overs 24/20 60 Front Squats 135/95 -into- 12 Rounds … Continued

111921

111921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 36-30-24-18-12-6 Alternating V-Ups 21-18-15-12-9-6-3 Chest to Bar Pull-Ups Competitor: As written Performance: pull – ups Fitness: sit-ups, jumping pull ups

111821

111821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

111721

111721

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Establish 1 rep Max Squat Snatch Every 1:30 for 6 rounds 1 Squat Snatch, Load until reach 1rm B: Clean and Jerk Establish 1 rep Max Squat Clean … Continued

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