February 24, 2018

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)
*Moderate weight, shoot to end around 75-80% of your deadlift max.
*OPTIONAL Lift AFTER Metcon

SWEAT
Conditioning: For Time
Teamwork Rows & Plates
Row 3200 m
9 Bumper Plate Ground To Overheads 45/25
18 Overhead Walking Lunge With Plates 45/25
*Teams of 3
*Partner A Rows
*Partner B Does G20 and Lunges
*Partner C Rests
*Partner A Rows for amount of time it takes Partner B to complete G20 and lunges. Once complete, each person switches stations. All partners continue to work until the 3200m is complete.

STRONGMAN
Metcon (AMRAP – Rounds)
16 MIN EMOM
Even min 15/10 push ups
Odd min 250M/200M row
*Rx+ 300M/250M row, 20/15 PU
*Score total rounds completed
Conditioning: AMRAP x 10:00
Deadlift BW
Strict Press 1/2 BW (no rack)
(you choose rep scheme)
Conditioning: 2 Rounds for Time
Crain
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
*In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013

BARBELL