Light and moderate weights for Thrusters 3-4 sets of 5-7 reps
rest about 1.5-2 min bwn
Light and moderate weights for Sumo Deadlifts 3-4 sets of 5-7 reps
rest about 1.5-2 min bwn

"Morrison"

50-40-30-20-10 Reps For Time
Wall Ball Shots 9/6kg
Box Jumps 24"/20"
Kettlebell Swings (1.5/1 pood)

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).

AMRAP 8

8 Wallball 9/6 kg (20/14p)
8 Lunge
12/8 cal. Row

AMRAP 14

3 Hang Power Clean 60/42,5kg
6 Box Jumps 30/24"
9 Wallball 9/6kg (20/14)

Hang snatch, 3 x 2, AHAP

3- Postion Squat Clean

-High Hang (Pocket)
-Hang (Above knee)
-Squat Clean (Floor)

6 x (1+1+1)x50-70%

Send Off 1:30

2 x Heavy Snatch Pull + Squat Snatch

7 x (2+1). Send Off 2:30

You need two Barbells.

Heavy Snatch Pulls 120 - 130% of Squat Snatch
Squat Snatches 80% - 95% of Squat Snatch

Set 1 – 70% – 8 Reps
Set 2 – 70% – 8 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps

Tall Snatch + Snatch Drop

7 x (2x(1+1)@40-50% Of Squat Snatch

Send Off 1:30

15min alkavalla minuutilla

1. 3 maastaveto, raskas paino
2. 10-15 seinäpallo
3. lepo