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123121

123121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon () Metcon (Time) Goodbye 2021! Teams of 2 2021m Run Then 20 Snatch 95/65 21 Toes to Bar 20 Power Cleans 21 Handstand Push ups 20 Overhead Squats 21 Box Jump … Continued

123021

123021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Shoulder Press 12 min to establish 4 rep max (4-5 working sets) Every 2min for 2 Rounds Drop Sets (aim for 8 – 10 reps at 90% and then 80% … Continued

122921

122921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) 2:00 Amrap 12/10 Calorie Row 100 Burpee over Rower – Rest 1:00 – * Continue until 100 Burpees are completed * Competitor: as written Performance: 10/8cal, 80 Burpees Fitness: … Continued

122821

122821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Back Squat Back Squats 12 min to establish 4 rep max (4-5 working sets) Every 2min for 2 Rounds Drop Sets (aim for 8 – 10 reps at 90% and … Continued

122721

122721

CrossFit Raw Appeal – CrossFit View Public Whiteboard A: Squat Clean and Jerk Every 1:00 For 10 Rounds 2 Squat Clean and Jerks At 70% of 1RM Metcon B: Metcon (AMRAP – Reps) 4 Rounds 1:00 Max Sand Ball Slams … Continued

122421

122421

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) 12 Days of Christmas1 Rope Climb 2 Squat Cleans 155/105 3 Muscle Ups 4 Burpees over the Bar 5 Deadlifts 155/105 6 Handstand Push Ups 7 Toes to Bar … Continued

122321

122321

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Shoulder Press Strict Press 12 min to establish 6rep max (4-5 working sets) Every 2min for 2 Rounds Drop Sets (aim for 8 – 10 reps at 90% and then … Continued

122121

122121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Back Squat 12 min to establish 6rep max (4-5 working sets) Every 2min for 2 Rounds Drop Sets (aim for 8 – 10 reps at 90% and then 80% of … Continued

122021

122021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Every 1:00 for 10 rounds, at 70% of 1rm Metcon B: Metcon (AMRAP – Reps) Teams of 2 15 min AMRAP 15/12 Calorie Row 15 Deficit Push Ups … Continued

12/17/21

12/17/21

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Shoulder Press Strict Press 12 min to establish 8rep max (4-5 working sets) Every 2min for 2 Rounds Drop Sets (aim for 8 – 10 reps at 90% and then … Continued

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