Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec ankle smash per

10 hip swivel to ext

10 Scap Push Ups

5 box Jump

B: Metcon (No Measure)

3 sets:

10 TGU

rest 1:00

Tall Box Jump x 5

rest 1:00

8 pistol per

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)


AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

6 Bar Facing Burpees

*Partners alt full rounds
Background: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

This “Rahoi” Hero WOD was originally posted on the CrossFit main site as the workout of the day for February 4, 2012 (“120204”).

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