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! 😈