August 23, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Paused Front Squat

Take 20 Minutes to Complete 5 Sets of 2 Paused Front Squats.

*Have a partner count 3 Mississippi at the Bottom of Each Rep*

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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