Wednesday, March 4th Crossfit Workout of the Day – Transition Week, Day 3
Warm Up
3 rounds:
50 single unders
5 inchworms
5 scap push ups
5 barbell hang clean pulls
5 barbell hang muscle cleans
10 barbell front squats
Strength
Power clean
5-5-3-3-2
Work up to working load for workout.
Hero WOD
“Havana”
25-minute AMRAP
150 double unders
50 push ups
15 power cleans (185/125)
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.
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