SKILLS & DRILLS
A. 3 x 7 Butterfly C2B
Rest 90s between sets
(sub kipping c2b or chin over bar pull-ups if needed)
B. *Kipping or Butterfly (K/B) Pull-ups + 3 C2B + 3 K/B Pull-ups + 3 C2B + 3 K/B Pull-ups
Repeat for 3 total rounds, rest 2-3 min between rounds
*stay on bar for complex
C. 5 x 4 Strict Tempo Pull-ups (2/2/2/2)
A. 4x3 Tall Clean & Pause Jerk
B. 5 x 3 Position Clean & Jerk*
*jerk @ each position
C. 5 x 1 Clean Pulls @ 85% + bands
CLASS -- MORRISON
50-40-30-20-10 reps for time:
Wall Balls 20/14
Box Jumps 24/20
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, 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.
The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).