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.

Skill WOD

Spend 12min (6/6) practicing progressions to optimize technique with KB swings and pushups. Get cues from your coach on mechanics to dial in your technique.

Metcon (No Measure)

EMOM x 8

A: 20 KB Swings 70/53#**

B: ME Unbroken Pushups*

**Go heavier than what you’re used to if you can. Be aggressive with your technique and do them right!

*Emphasize technique.

Performance Test

Intensity is paramount. Rest as needed between efforts and start wherever you are able to. Go as hard as you can.

100 Cal Xebex for Time (Time)

Hit the gas pedal. Go for broke!

100cal Ski for Time (Time)

100cal Ski for Time

100cal Row for Time (Time)

100cal Row for Time