Pull-up Bar Hang, 6 mins
Every time you break complete:
Run, 800 m
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.
5 rounds for time of:
5 Hang Squat Clean + Front Squats, 195/135 lbs
4 x 20 secs / 10 secs
Tabata Hollow Body Hold
Tabata Superman Hold
Tabata Hollow Body Rock
Floor Press 3-3-3-3-3-3-3, using heaviest weight per set
Barbell Floor Wiper 4-4-4-4-4-4-4, using heaviest weight per set
7 rounds, each round for time, of:
Row, 100 m
20 Unbroken Double Unders
Rest 1 min between each round.
Every 1 min for 6 mins:
3 Overhead Squats, pick load
Complete as many rounds as possible in 20 mins of:
5 Overhead Squats, 135/95 lbs
10 Box Jumps, 30/24 in
15 Shoot Throughs
100 Air Squats