151022 Thursday Oct 22nd


Jersey Devil CrossFit – CrossFit

Warm-up

Every Minute On The Minute for 9 Minutes: (No Measure)

45 Sec Work / 15 Sec Rest:

Minute 1: Handstand Hold

Minute 2: Bar Hang

Minute 3: Ring Support

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

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