WOD Monday July 4th

4th of July Hours: The gym is open from 9 a.m. to 1 p.m. for open gym. With HavocFIT Class at 9:00 a.m. CrossFit at 10:30 a.m. and 12:00 p.m.

Warm up: 10 Glute Ham Raise, 10 Kang Squat, 10 Sit ups, 10 Empty bar back squats

  1. Back Squat: 1, 1, 1, 1, 1 @ 95% of your max

2. “Rahoi”

As many rounds as possible in 12 minutes:

12 Box Jumps @ 24 / 20

6 Thrusters @ 95 / 63

6 Bar facing burpees

SSA Gregory Rahoi

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.

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