CrossFit 5150 – CrossFit
Metcon
Rahoi (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
12 Box Jumps (24/20 in)
6 Thrusters (95/65 lb)
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
Accessory Work
Metcon (Weight)
Rotate Every
Minute For 8 Minutes
(4 Sets):
1. 40 sec. Double
DB Overhead Hold
2. 50 sec. DB Lateral Raises
*Rest 1 Minute*
Then…
Accumulate:
5 Minute Plank Hold