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

Pt 1: Metcon (AMRAP – Reps)

AMRAP 12min

10 Squat Clean Thruster 115/75#

ME Calories Bike
Your teams score is total cal on the bike in 12min.

Pt 2: Metcon (AMRAP – Reps)

AMRAP 8min

200m Sprint
One works while one rests. Your teams score is total number of 200m sprints in 8min.

Pt 3: Metcon (AMRAP – Reps)

AMRAP 12min

10 Power Snatch 115/75#

ME Calories Ski Erg
Your teams score is total cal on the ski erg in 12min.