Turn2CrossFit – CrossFit
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
30 For Two (Time)
6 Rounds (with a Partner) for Time
30 Weighted Sit-Ups (25/15 lb)
30 Deadlifts (225/150 lb)
30 calorie Air Bike
Non-working partner must be in Plank Hold (off forearms) for working partner to accumulate reps.
Partition reps between partners as needed. Only count reps while the non-working partner is holding Plank. This will be challenging since you will both be working the whole time! Use one dumbbell for sit ups.