CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 3min, followed by 3 rounds of the following:

10 Russian KB Swings

10 Step Ups (5ea)


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

10 Double KB Russian Swings

10 Double KB Step Ups 24/20″

100′ KB Front Rack Walk**

Each time you put the KB’s down to rest, you owe 5 burpees. Focus on staying tough and maintaining proper technique. On the KB Front Rack Walk, focus on POSTURE and core engagement.

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

Kettlebell SDHP 70/53#