CrossFit OwnIt – CrossFit Metcon 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*Partner WODRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 RFT 300 m run 15 lateral burpees over bar 15 KBS 15 pull upsRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For Time 20 burpees 40 Knee raises 40 BBJO 40 KBS 40 Pull Ups 20 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 80-85%) Metcon Metcon (Time) 4 RFT 300m run 15 kipping HSPU 9 DL (275/185) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×3 @ 80-85% ) Metcon Metcon (Time) 15-12-9-6-3 Power snatch (75/55) T2BRead more