CrossFit Workout of the Day
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Forged Friday

“Morrison”

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

Post time to beyond the whiteboard.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Quarantine 20.53

Catch us outside at noon!

Strength:

Barbell Front squat, 3-3-3-3-3

Or

Odd object uneven squat, (shoulder rack), 10-10-10-10-10

WOD:

Amrap in 15 minutes:

7 Medball slams, 50/40lbs (sub two-handed ground to overhead)

14 Weighted step ups, (sub lunges)50/40lbs

21 V-ups

Post loads and rounds to beyond the whiteboard.

Quarantine 20.52

Speed:

Perform 1 T-drill EMOTM for 10 minutes

WOD:

7 rounds for time:

30 double unders

10 burpees

Post times to beyond the whiteboard.

Double unders

Burpees