CrossFit 3000 South Melbourne – CrossFit

A: 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
Thurster weight is 43/30 kg

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 10 mins of:

Row 250/200m

30 x DU/15 x Attempts

20 x Walking Lunges