CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Shoulders, Lats, Back, Hips
Keg Stretch with KB and Roller
2X
10 Single Arm KBS (5L,5R)
10 Single Arm KB Cleans (5L,5R)
10 Single Arm KB Snatch (5L,5R)
Weightlifting
12 Min EMOM
A: Evil Wheels
B: Kettlebell Snatch (6L/6R)
C: GHD Situps (12 GHD situps)
Metcon
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
(Note: wm 20″/65#)
