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From our Owner, OJ Washington -

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Todays WorkOut

Thu Apr. 19, 2018

Saturday

Bear Republic CrossFit - 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
10 AM Class

Teams of 2
share the work anyway

AMRAP 20
40 Dumbell Thrusters
50 Pullups/ Ring rows
60 Burpees
800 m Run ( switch every 200 meters)