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190419

18
Apr

190419

CrossFit Rectify – CrossFit

Warm-up

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

Back Squats

Work up to 80% 1RM single

Or a heavy back rack single for the day

Then:

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
RX-65/95, 20/24

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).

Cool Down

Coach’s choice!

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