WOD

A) Close Grip Bench Press: Fitness: 5-5-3-1+, rest 2-3 mins
Performance: Ring Dips – 6 Sets of 3 w/ 3s pause @ bottom; Rest 1min btwn
B) Havana:: 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.

Post rounds completed to comments.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

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.

Categories: WOD

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