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.


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.

Spotlight on:
"Lift your heals/following through with your stride"

Metcon
20:00 AMRAP
400m run
10 Strict Pull Ups
400m Run
20 Strict Pull Ups
,30 etc.

Spotlight on:
"Connecting your lats and glutes for DL"
 
Metcon: 
10 Deadlifts, 275/185
10 Cal Bike
8 Deadlifts, 315/225
15 Cal Bike
6 Deadlifts, 365/255
20 Cal Bike
4 Deadlifts, 405/285
25 Cal Bike
2 Deadlifts, 425/295
*One Barbell, you change the weights

#willowwednesday
12:00 Mobility

Strength
20:00 EMOM
1:00 Find Max 10 Rep DB/KB Press
1:30 Rest
1:00 - 10 Bent over DB/KB Row at same weight as press each arm
1:30 Rest
 
Spotlight on:
"Involving your Scaps and Core with the press"

Metcon:
12:00 AMRAP
9 Hang DB Clean & Jerk (50/35)
6 TTB
3 Strict HSPU
 

Spotlight on: 
Streamlining your burpees

Metcon:
Partner WOD
18:00 AMRAP
60 Cal Row
30 Burpees
60 Cal Bike
30 Burpees
60 KB Swings (75/55)
30 Burpees
60 Box Jumps
AMAP Burpees
 
 
#MobilityMonday
12:00 Mobility

4 Rounds:
1:00 Yoke Carry
1:00 HS Hold
1:00 Farmer Carry
1:00 Hang from Bar
3:00 Rest

Spotlight on:
"Keeping your hips aligned" 

Metcon
1000m run for time

Core Strength:
Front Rack Bulgarian Split Squats
5 Rounds
6 Reps Each Leg

Spotlight on:
Connecting your lats and glutes for stability

Metcon:
50-40-30-20-10
Air Squats
Push Ups
​Double Unders
 
#willowwednesday
12:00 Mobility

Spotlight on:
 "Connecting your lats and abs"

Metcon:
21-18-15-12-9-6-3
L-Sit Pull Ups
Cal Assault Bike

Spotlight on:
"Streamlining your burpees"

Metcon:
Partner WOD
20:00 AMRAP
1000m Med ball Run
50 Sync burpees over Bar
Max med ball over rack (100/50)
 
#MobilityMonday
12:00 Mobility