CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Daily WOD

Metcon (2 Rounds for reps)

9/11 Tribute WOD

PART 1: With a partner, complete AMRAP 20:01 of the following:

9 Deadlifts 185/115#

11 Wallballs 20/14#

This is done as a follow the leader workout. One person completes the 9 DL + 11 Wallballs while the other person completes sandbag step ups 24/20″. There is no rest.

After completing part 1, rest for 2min and then begin part 2.

Part 2 – With a partner, complete AMRAP 20:01 of the following:

9 Power Cleans 135/95#

11 Ball Slams 30/20#

This is done as a follow the leader workout. One person completes the 9 PC + 11 Ball Slams while the other person completes sandbag step ups 24/20″. There is no rest.

The sandbag steps ups represent the flights of stairs climbed by first responders to get to the top of the towers. Don’t sandbag on them – hustle.