Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 10 REPEAT FROM 10/18/24) Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click hereMod. 1: (20/16) (75/65) Mod. 2: Jump to 3-5 plates (65/55) Mod. 3 (30/24) Box Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Box Step-Ups Box Step-Downs Box Jumps (Low Height, Controlled) Burpee Step-Backs (Slow, controlled burpee movement without the jump) Quick Ups (Fast floor-to-standing for burpee prep) Inchworms High Knees After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20...
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