Warm Up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists

5. Bicycles

6. Superman

WOD

6 rounds of:

7 ring muscle ups or 5 pull ups + 5 dips

15 TTB

20 pistols or 8 single leg squats off box

Coffland

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Warm-Up 

SB warm-up #5

3x

1. Walking Sampson

2. SB deadlifts

3. Walking pigeon

4. SB squats

5. Walking knee hugs

6. SB cleans

WOD

Complete 3 rounds of:

(With a sandbag)

20 deadlifts

15 cleans

10 shoulder to overhead