July 20

Workout 1 warm up
PVC warm up
30 dislocates
30 ohs
30 yard oh lunge
2 rounds not a race take time and warm up

Workout #2
Group a
7 power snatches
7 snatch balance
7 OH squats
7 rounds for time
Men 95, women 65 ( scale wt as needed)

Or


Group B

Crossfit workout "Morrison"
Workout dedicated to the memory of Scott Morrison

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.

50-40-30-20-10 for time (that means as fast as you can)

Wall ball
Box jump 24 "
Kb swing

Workout 4
Core (coach choice)


Fire Fighter
Workout #1 group
partner shuttle run and sit up
p1= 400 run p2= toe touches until p1 is done (switch)
then
p1= 300 run p2= hip lifts until p1 is done (switch)
then
p1= 200 run p2 full sit up until p1 is done (switch)
then
p1= 100 run p2 SLSUP until p1 is done
2 rounds

Workout #2 station
sleds
walk 10 yards
jog 30 yards
20 ball squats
4 rounds partner style

Workout #3 station
Cable circuit
10 tri ext
10 bi curls
10 lat pulls
4 rounds