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.

Weightlifting

Overhead Squat (9-9-6-6-3-3)

Increase the load as needed – challenge yourself. Rest 2-3min betweens sets.

Daily WOD

Metcon (AMRAP – Reps)

AMRAP 14 w/ a Partner

Control – Partner A – 20 Alternating DB Power Snatch 50/35# (10/10)

Partner B – Max Rep DB Burpee Box Step Overs 30/20’s to 20″ Box

Score total reps DB Burpee Box Step Overs for the team in Wodify.