Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10m elbow/reach stretch
10 banded pull aparts (across chest & overhead)
*2 ROUNDS OF*
10m burpee broad jump w/ 2 push-ups
5 air squats
Metcon (Time)
Team of 2!
For Time:
1000m Row
50 Bench Press 115/75
100 GHD
150 DB Hang Clean and Jerks (Alt every 5 reps) 35/20
100 GHD
50 Bench Press
1000m Row
as soon as you finish, both athletes take 7 minutes to establish 1 RM Bench Press
Rx+=155/110, 50/35 DBs
Score is time and post the weight in notes
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