Albany CrossFit – 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 hereRead more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 30 AB Mat Sit-Ups 15/10 Calorie RowRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 27-21-15-9: Dumbbell Thrusters (35/20 per hand) Pull-UpsRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 9 Hand Release Push-Ups 100m Run 15 Hand Release Push-Ups 200m Run 21 Hand Release Push-Ups 400m Run 21 Hand Release Push-Ups 200m Run 15 Hand Release Push-Ups 100m Run 9 Hand Release Push-UpsRead more

Albany CrossFit – CrossFit CrossFit The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)Read more