Cirillo

CrossFit Neart Hero WOD

AMRAP in 24 minutes - 8 + 19

• 10 Hang Power Cleans (95/65 lb)

• 22 Air Squats

• 14 Burpees

On a 24-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.

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I used this workout as one of my first back after my shoulder injury. I just took it nice and easy on the cleans and burpees. I could feel it a little bit on the burpees and so I tried not to push too much off of the floor. This was a really great workout though and I was honored to have done it.

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Background: This workout is dedicated to Cpl. Nathan Cirillo who died on October 22, 2014 after getting gunned down while standing guard on ceremonial sentry duty at the Canadian National War Memorial in Ottawa.

The attack was considered a serious security breach in Ottawa, which led to gunman Michael Zehaf-Bibeau exchanging fire with police officers and parliamentary security personnel in the Centre Block of the parliament buildings.

Ron Foxcroft, the honorary colonel of the Argyll and Sutherland Highlanders of Canada regiment, says:

“[Cirillo] symbolized what a reservist should be in Canada — brave, passionate, dedicated and a wonderful family man to his son, mother, and two sisters.“

The workout was designed by CrossFit Neart @crossfitneart (Burlington, Ontario, Canada).

The rep scheme signifies the date when Cpl. Cilliro was killed.