CrossFit Hanover – CrossFit

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Warm-up

Warm-up (No Measure)

Jump Rope 3min, then complete 3 Rounds of the following:

50′ Bear Crawl

50′ DB Overhead Carry

50′ Lunges

Weightlifting

Strongman Medley (Distance)

Complete Max Effort in 60 sec of each movement:

Farmers Carry

Sled Drag

Stone/Medball Carry
The clock does not stop during the 3 minutes. Transition from one movement to the next as fast as you can.

Complete 2 Practice Attempts then ONE official attempt with a judge. Log your weights into the comments section. Score total distance.

Scaled:

Mens

Farmers – 105# each hand

Sled Drag – 135# on sled

Stone/Medball Carry – 120#

Womens

Farmers – 70# each hand

Sled Drag – 90# on sled

Stone/Medball – 70#

Rx:

Mens

Farmers – 140# on handles

Sled Drag – 180# on sled

Stone/Medball – 150#

Womens

Farmers – 90# on handles

Sled Drag – 135# on sled

Stone/Medball 100#

Daily WOD

Metcon (Time)

15 DB Power Clean L

15 DB Power Clean R

15 HSPU

50’ DB Bear Crawl

12 DB Power Clean L

12 DB Power Clean R

12 HSPU

50’ DB Bear Crawl

9 DB Power Clean L

9 DB Power Clean R

9 HSPU

50’ DB Bear Crawl

Scaled

30/20#, DB Deficit Pushups

Rx

45/30#, HSPU

Rx+

45/30#, HSPU, HS Walk