Tempo Back Squat. 3 Sec Down, 1 Sec pause on bottom position. Full Speed Up!

5 x 5 x 50-60% 1RM

SO 3:00

"Flight Simulator"

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:
You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4.There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

alternate;
1. 5 broad jumps, standing jump as long as possible x5
2. 8 good mornings

3rnds superset / rest 1min between sets
8/8 Db chainsaw row
Max effort push up

into

2 rnds superset / rest 1min between sets
Max effort Chin ups (banded) try to hit +10 reps
Max effort Db shoulder press 35/25lbs

Set 1 – 85% – 5 Reps
Set 2 – 85% – 5 Reps
Set 3 – 85% – 5 Reps
Set 4 – 85% – 5 Reps
Set 5 – 85% – 5 Reps
Set 6 – 70% – MAX Reps

Post reps to comments on amrap set.

Squat Snatch x2

Start around 60% and build to 80% ish
Add after perfect lifts

1 high pull + squat snatch + OHS
Build up to a quality single on the above

4-5 rounds total
min 1 - Box HSPU x 5-10 reps (straight legs)
min 2 - V-Ups x 10-20 reps
min 3 - Air Squats x 20-30 reps
Keep this quality work and everything should feel good to do.

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).