CrossFit Manayunk – CrossFit

Jerk [ from rack ] (5*2 @ last weight before max of floor press)

heavier than last week

Metcon (4 Rounds for reps)

Skill work

4 x max set ring dips (shoulder need to touch rings and need full lock out this is practice don’t cheat the movement.
scale to bar dips or box dips

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