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Workout of the day – Saturday April 6th 2024

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Community WOD (EVF360 & Crossfit)

Partner “Rowing Morrisson”

For time, in teams of 2, on partner working at a time, splitting reps as desired:

50-40-30-20-10 reps of:

Wall balls 20/14 lbs, 10/9 ft.

Box jumps 24/20 in

American KBS 24/16 kg

Cal row

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.

Time cap: 32 min

Olympic lifting

Part A

Every 90 sec for 4 rounds:

4 push jerks – 55-65% of C&J

Immediately followed by, every 90 sec for 4 rounds:

4 split jerks – 65-75% of C&J

Part B

Hang squat cleans

5×5 at 80% of your 3RM from week 1

(if not tested recently, use 75% of your max clean)

Part C

5 rounds for time:

5 shoulder to overheads 155/105 lbs

10 alternating renegade rows 50/35 lbs

15 lunges

Time cap: 13 min