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 (Time)

With a partner, complete AMRAP 5 Rounds for Time of the following:

30 Deadlifts 135/95

30 Hang Power Cleans 135/95

30 Shoulder to Overhead 136/95#

400m Sprint (run together)

During the barbell movements, one person works on the barbell while the other person does 50’ OH Lunges 45/25#.