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

WORKOUT OF THE DAY