CrossFit Rectify – CrossFit
400 M run or row
10 Inch worms + push-up
10 Walking lunges with stretch
10 Up-do to down-dog
10 Wall facing air squats
:30 second squat hold stretch
Work up to 80% 1RM single
Or a heavy back rack single for the day
Back squats from the rack
1×3 @80% of today’s heavy OR 1RM
2×2@85% of today’s heavy OR 1RM
3×3@80% of today’s heavy or 1RM
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
Scale weight and box height accordingly.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
The “Rahoi” Hero WOD was originally posted on the CrossFit.com main site as the workout of the day (WOD) on 120204 (February 4, 2012).