CrossFit Hero

5 Rounds for Time
11 Bear Complexes* (135/95 lb)
22 Box Jumps
346 meter Row
*Each Bear Complex consists of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Workout made in memory of the fallen marines (members of the Purple Foxes of VMM 364) who passed away in an Osprey crash in June 2022. P
Time: 38:12
Brutal. Definitely a hero workout if I’ve ever seen one. I’ve done workouts with 55 bear complexes but in a 10-1 format. That route is so much easier because success is only a few reps away each time. Overall the hardest part of the complex is always the jerk into back squat into jerk. You really have to remember to breath during each part of the rep because the length of each rep will really destroy your lungs over time if you aren’t breathing. Overall the box jumps and row are relatively inconsequential, and I feel like pushing them can only hurt your complexes. 20 seconds per complex, and 3:00 minutes total for the jumps and row would result in a great time (about 33 minutes), but I just couldn’t keep it up on the bear complexes each time. Give this one a go!