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 (AMRAP – Rounds and Reps)
With a partner-
AMRAP 15min of the following:
30 DB Hang Power Cleans 45/30’s
100’ DB Front Rack Lunges
30 DB Push Press 45/30’s
100’ DB OH Walk
30 Burpee Box Jumps 24/20″
One person works while person 2 rests. Try to switch often so you can keep your intensity high. Rest 5min and repeat for a second round of 15min. Start back up where you leave off. Score total rounds.
Rx+ – 60/45#, hold a high plank for the entire 5min rest! 😈