CrossFit Barwon – CrossFit
Hero
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.