21-April-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens

Warm-up

Warm-up (No Measure)

Dynamic Warm-up

3 Rounds of:

200m Run

15 Air Squats

5 Burpees

10 Mins to work on Thruster technique and build to your working weight for ‘Rahoi’

Metcon

WOD 1: Rahoi – 12 Min AMRAP

12 Box Jumps 24/20”

6 Thrusters

6 Bar Over Burpee

Rest 5 Minutes

WOD 2: Max distance row in 12 Minutes

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
Bar over NOT facing (Phew)

Max distance row in 12 mins (Distance)