A. Clean: 1.1.1 x 3 sets. Rest 10s b/w reps & 3 minutes b/w sets.
Complete 2 rounds of:
B1. NGHP @ 11X1; 8-10 reps.
B2. Side plank: 30s/side.
AMRAP in 12 minutes of:
Box jumps x 12 (NTE 24/20″)
Thrusters x 6 (-60-70% of a multi-rep max NTE 95/65lbs)
Burpees over the bar x 6
This workout was completed on MainPage 120204 in honor ofU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
The first workout of the Open 2012 will be announced THIS Wednesday evening! If you have not done so already get yourself registered. You never know what will come out of the hopper and you could help CFA qualify a team to the Mid-Atlantic Regional!