CrossFit Hanover – CrossFit
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