CrossFit Barwon – CrossFit
Strength
Bench Press (3 REP Max)
Conditioning
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
Warm-up (No Measure)
1 min at each station
med ball pass
med ball over throw
med ball swing
hollow – superman roles
rest
2 rounds
pre wod:
6 box jumps
3 thrusters
3 BFB
3 rounds building
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867