September 23, 2016

CROSSFIT
Conditioning: AMRAP x 12:00
“Rahoi”
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.

Strength: Sumo Deadlift 4×5

CROSSFIT 101
Conditioning: AMRAP x 20:00
“GI Jenn”
12 Calories on Rower
10 Slam Balls (24/20)
8 Burpee Pull Ups
* Teams of 2. Perform relay-style. One partner completes one full round, while other rests. Once completed, working partner will tag resting partner in. Record total rounds/reps completed.