CrossFit Wreckage – CrossFit

Front Squat (10 min EMOM:
Odd minutes: 3 FRONT SQUATS
Even minutes: 5 BACK SQUATS

*perform at 70-80% of 1 RM FRONT SQUAT
*same weight will be used for whole EMOM
* can share bar with someone and just interchange weights on and off if needed)

*log weight used throughout EMOM

Rahoi (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

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
*Shorter AMRAP today so try to maintain higher intensity

Goals:

*6-10 rounds

*unbroken thrusters, smooth BJ and BFB

Accessory Work (optional)

5 rounds for quality of:

7 Bulgarian split squats (each leg)

30 sec side plank (right)

30 sec side plank (left)

7 Single leg Deadlifts (each leg)

*use kb or db if able for split squats and deadlifts