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111621

111621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Push Jerks Every 1:30 for 5 Sets 3 Push Jerk Metcon B: Metcon (Time) For Time: 40/30 Calorie Row 40 Alternating Hang Dumbbell Clean and Jerk (50/35) 80 Push-Ups 40 … Continued

111521

111521

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Overhead Squats Every 1:30 for 5 Rounds 3 Overhead Squats Metcon B: Metcon (Time) For time: 75 Toes to bar *Every 2 Minute on the Minute 15/12 Calorie Assault Bike. … Continued

111321

111321

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon “Maxton” (Time) 13 Rounds For Time 8 Strict Pull-ups 26 Box Step Ups (24/20″) 21 Burpees With a Weight Vest (20/14lb)In honor of Navy Corpsman Maxton Soviak, 22, who was among … Continued

111221

111221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 8 Minutes 3-6-9-12. . . Double Dumbbell Push Press (2×50/2×35) *10 Box Jump Overs (24/20) after each set Push Press -Rest 5:00- AMRAP 8 Minutes 3-6-9-12. … Continued

111121

111121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Every 1:30 for 5 rounds 1 Squat Snatch B: Clean and Jerk Every 1:30 for 5 rounds 1 Squat Clean and Split Jerk Metcon C: Metcon (AMRAP – … Continued

111021

111021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 4 sets (1 Set every 6:00) Run 200m 20 Pullups 15 Handstand Push-Ups Run 200m Competitor: as written Performance: 15 pull ups, 10 HSPU Fitness: Ring Rows, Pike … Continued

110921

110921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: 3 position Power Clean Every 1:30 for 5 Rounds 3 Position Power Clean 1 Power Clean + 1 Below Knee Power Clean + 1 Hang Power Clean Metcon B: Metcon … Continued

110821

110821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Snatch Push Press + Overhead Squat Every 1:30 for 5 Rounds 1 Snatch Push Press + 1 Overhead Squat Build to heavy unbroken complex Metcon B: Metcon (AMRAP – Reps) … Continued

110621

110621

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “4 Braxton” Teams of 2 25:00 AMRAP 12 Toes to Bar 30 Devils Press 96 Double Unders

110521

110521

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) Every 3:00 (10 sets) 150m Shuttle Run (Sprint!) (50/50, 25/25) Competitor: As written Performance: same Fitness: 100m

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