CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Back Squat Every 2min for 5 rounds 5 Backsquats at 70% Metcon B: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 25′ Dumbbell Front Rack Lunge (2×50/35) 5 Strict … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) “Who is 55 today???” Teams of Two Buy In – 1967m Row then 55 Burpees over the bar 55 Clean and Jerks 55 Toes to Bar

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting Weightlifting A: Deadlift Every 2min for 5 rounds 5 Deadlifts at 65% Metcon B: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) Teams of 2 4 Rounds 40 Synchro Air Squats 20 GHD situps (each) or 20 V-Ups (Partner holds a plank on elbows) 40 Pull-Ups (split as desired) Competitor: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Snatch Balance EMOM for 10 minutes Build to Heavy Snatch Balance Metcon B: Metcon (Time) Randy Burps For Time 75 Power Snatches 75/55 *everytime you set bar down you do … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00 – 70 … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Back Squat Every 2minutes for 5 Rounds 5 Backsquats at 65% Metcon B: Metcon (Time) Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24″/20″) 15 Deadlifts (185/125) Competitor: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of Two 2 Rounds for time 60 Kettlebell Swings 70/53 60 Alt DB Snatch 50/35 60 Burpee Box Jump Over 24/20 60 Alt DB Hang Cleans 50/35 cash … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Deadlift Every 1minute for 6 Rounds Build to HEAVY single for the day Metcon B: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 4 rounds 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Dumbbell Bench 50s/35s 25 Ring Rows Competitor: as written Performance: 20/16cal, 35/25lbs Fitness: 15/12cal, sit-ups, lighter Skills … Continued