CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Metcon (No Measure)
Complete 3 Rounds of the following complex:
200’ Farmers Carry AHAP
200’ Medball Gut Carry AHAP
200’ KB Front Rack Carry
Rest 3min between efforts. Go as heavy as possible but also choose a weight that’ll let you avoid stopping in the middle of a 200’ length.
For the KB front rack carry, focus on POSTURE and core engagement.
Time limit – 15min.
With a partner, complete 10 rounds EACH (5 rounds each person) of the following, follow the leader style:
9 Hang Power Snatches 95/65#
6 Hang Power Snatches 115/75#
6 Chest to Bar Pullups
3 Hang Power Snatches 135/95#
3 Bar Muscle Ups
Partner one completes one round of the 9’s, then partner complete’s one round. They go back and forth until 10 rounds are reached. Then they do the 6’s the same way. Then the 3’s.
Timecap 18min. Challenge yourself!