CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 4 rounds 15 Double Dumbbell Cleans (50s/35s) 15 Toes to Bar -Rest 5 minutes- 4 rounds 15 Dumbbell Front Squats (50s/35s) 15 Handstand Push-ups Competitor: as written Performance: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Clean Every 1:30 for 6 rounds 1 squat clean build to heavy single Metcon B: Metcon (Time) 3 sets (1:1) 100m Shuttle Run (4x25m) 10 Burpees 100m Shuttle Run … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Every 1:30 for 6 rounds 1 Squat Snatch Build to heavy single Metcon B: Metcon (Time) 5 Sets Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups) Min … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Good luck Micha! Team of 2 22:44 min AMRAP 2 Rope Climbs 4 Strict Handstand Push Ups 11 Power Snatch 95/65 22 S2OH 135/95 Partner 1 works while partner … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) For Time: 1000/800m Row 800m Run 72/58 cal Bike -rest 1:00- 500/400m Row 400m Run 36/29 cal Bike -rest 1:00- 250/200m Row 200m Run 15/12 Cal Bike Competitor: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) Competitor 30-24-18-12-6 Assault Bike Calories Dumbbell Bench Press (2×50/2×35) *Women’s Calories: 24-20-14-10-5 Performance 24-18-14-10-6 Assault Bike Calories Dumbbell Bench Press (2×40/2×25) Women’s Calories: 20-16-12-8-4 Fitness: 20-16-12-8-4 Assault Bike … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 3 sets 30 Hang Squat Cleans (75/55) 100 Double Unders 30 GHD Sit Ups (OR 30 V-Ups) -Rest 2 Minutes between sets- Competitor: as written Performance: 65/45, 75 … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) For Time: 25/20 Calorie Row 20 Strict handstand push-ups 25/20 Calorie Row 40 Kipping handstand push-ups 25/20 Calorie Row 60 Double Dumbbell Shoulder to Overhead (2×50/2×35) 25/20 Calorie … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 2 36 min AMRAP 18 Sumo DLHP 115/85 36 Push Press 72 calorie Row 36 Push Jerk 18 Sumo Deadlifts