CrossFit Barwon – CrossFit

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Matt 16 (Time)

For Time:

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#
In honor of U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013
To learn more about Matt 16 click here
Pace intent,

3 minutes for the barbell lifts

4 minutes for the runs

Warm-up

Warm-up (No Measure)

EDWU (last time…?)

10 minutes of deliberate movement

20 Dead bugs

20 weighted side bends with db

10 jumping squats with db

10 pushup with scap protraction

Barbell cycling technique for the HPC and PP

Then with a friend get three bar between you and start sets of 4 working thought the movements ramping to your weights, REMEMBER THE TIME INTENT.

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