CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 walking Lunges
20 Banded Good Mornings
20 Glute Bridges
Strength/Skill
A: Front Squat (5X3)
• 1 1/4 Squats, work up to a heavy triple for the day
• Rest 90sec between between A&B
B: Ring Rows (4X10)
• Feet elevated, leveled with the rings if possible
• Add weight if possible
• Rest 90sec between B&A
Metcon
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