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 (Time)

“Three Wisemen [WisePeople]”

In a group of 3, complete for time:

100 Deadlifts 135/95#

80 Hang Power Cleans 135/95#

60 Front Squats 135/95#

40 Shoulder to OH 135/95#

20 Thrusters 135/95#

One person works at a time. When changing people, athletes must tag hands behind an exchange line. Every 3min, the 3-person group must complete 15 pushups and 15 situps