Front Squat

5 x 5


12 Min AMRAP

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

"U.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."


:30 Couch Stretch

10 V Ups

:30 Thread the Needle

10 V Ups

4 comments (Add your own)

1. wrote:
I drop a comment whenever I appreciate a post on a site or if I have
something to contribute to the discussion. It is triggered by
the fire communicated in the post I looked at. And on this article Rahoi
| CrossFit OKC. I was actually excited enough to post a leave a responsea response :) I actually do
have 2 questions for you if it's allright.
Is it just me or do some of these comments come across like they are coming from brain dead people?
:-P And, if you are posting on other places, I would like to keep up with
everything new you have to post. Would you make a list every one of your public sites like your
twitter feed, Facebook page or linkedin profile?

Thu, June 1, 2017 @ 8:00 AM

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Wed, June 21, 2017 @ 7:31 AM

3. wrote:
Thanks for finally talking about >Rahoi | CrossFit
OKC Sun, July 2, 2017 @ 2:06 AM

4. wrote:
I am so happy to read this. This is the type of
manual that needs to be given and not the random misinformation that is at the other blogs.
Appreciate your sharing this greatest doc.

Mon, July 3, 2017 @ 2:16 PM

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