CrossFit Barwon – CrossFit


FSEND: Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here


Warm-up (No Measure)

Lots to prep to get ready to demolish this WOD.

X minutes of positional work

1″ banded hip extension floss/side

1″ wide stance GM – prisoner

1″ close stance GM – prisoner

1″ X band walk each way

1″ pike compressions

2 sets of that

then TTB/Thruster tech and efficency

into 4 rounds

6 Box jumps

3 Thrusters


6 Breaths NTM