CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Split Jerk 10-12 minutes to establish a heavy single Metcon B: Metcon (Time) 3:00, 6:00 Amrap, and For Time. Competitor: 20/16 Calorie Row 30 Wall Balls (20/14) 20 Toes to … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Snatch Balance EMOM 5 minutes 2 Snatch Balance @ light/moderate Metcon B: Metcon (Time) 50 Double Unders 50 GHD Sit-Ups (OR V-Ups) 10 Power Clean 150/100 40 Double-Unders 40 GHD … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Split Jerk EMOM 5 minutes 2 Split Jerks @ light/moderate Metcon B: Metcon (Time) 3 rounds 21 Right Arm Dumbbell Shoulder to Overhead (50/35) 21 Inverted Ring Rows 21 Left … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Clean EMOM 10 minutes 1 Squat Clean at 75% 1rm Metcon B: Metcon (AMRAP – Rounds and Reps) 16:00 Amrap Teams of 2 18/14 Row OR 200m Run 18 … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch EMOM 10minutes 1 Squat Snatch @75% Metcon B: Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -rest 4 minutes- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats Competitor: as written … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) CARD GAME! Teams of 3 … come on in and let coach explain the rules of the game!

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: 1 Push Press + 1 Split Jerk 10-15minutes for 5 working sets Metcon B: Metcon (Time) Competitor: Teams of 2 15-20-25-30-25-20-15 Synchro Line Facing Burpees 2-3-4-5-4-3-2 Shuttle Runs (each) after … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon A: Metcon (Time) Teams of 2 Competitor: 5 sets each: 12/10 Calorie Row 10 Wall Balls (30/20) 10 Chest to Bar Pull Ups 10 Wall Balls (30/20) 12/10 Calorie Row -rest … Continued