Molon Labe CrossFit

DYNAMIC WARM-UP

EMOM 10 Minutes of:
-10 Pull-ups
-10 Atomic Sit-ups @25/15

“MATT 16”

For Time
-16 Deadlifts @275/205
-16 Hang Power Cleans @185/135
-16 Push Presses @135/95
-800-meter Run
-16 Deadlifts @275/205
-16 Hang Power Cleans @185/135
-16 Push Presses @135/95
-800-meter Run
-16 Deadlifts @275/205
-16 Hang Power Cleans @185/135
-16 Push Presses @135/95

*One barbell, change weights as you go.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

HERO-MattXfitPic_th

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