CrossFit Raw Appeal – CrossFit View Public Whiteboard Gymnastics A: Handstand Walk A. Handstand Walk (or overhead strength) Skill Work Practice for 15:00 * Score = furthest distance traveled. Metcon B: Metcon (AMRAP – Rounds and Reps) Partner Workout 15:00 … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 400 Meter Run Max Rounds With Time Remaining: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) [Rest 5 Minutes ] … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups -Directly Into- 1500m Row -Directly Into- 3 Rounds: 15 Deadlifts 10 Push Press 5 Bar Muscle-ups Performance: … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Power Snatch HEAVY DOUBLE POWER SNATCH Power Snatch 2-2-2-2-2 *Increase loads across each set *Touch & Go *Score = heaviest 2 *Every 2min Metcon B: Metcon (AMRAP – Rounds and … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) **Partner Option:** **AMRAP 16:** 2 Wall Walks 8 Overhead Squats 95/65 4 Wall Walks 8 Overhead Squats 6 Wall Walks 8 Overhead Squats *Continue to … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds For Time: 400 Meter Run 10 Power Cleans (155/105) 500/450 Meter Row 10 Push Jerks (155/105) * Score = Time taken to complete the workout COMPETITOR: As … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Front Rack Lunge Front Rack Lunges in place: 12-8-6-4-2 *Increase the load across all sets *Score = heaviest set Metcon B: Metcon (Time) For Time: 40-30-20 Abmat Sit-ups Russian Kettlebell … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Chest to Bar Pull-ups 9 Thrusters (115/85) *Score = Slowest Round. Log all four round times. Competitor: as … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 21 Deadlifts 200 Meter Run 21 Lateral Barbell Burpees 200 Meter Run 15 Deadlifts 200 Meter Run 15 Lateral Barbell Burpees 200 Meter Run 9 Deadlifts 200 … Continued

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 40 Wall Balls (20/14) 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches (70/50) *Score = number of rounds and … Continued