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 (3 Rounds for time)
With a partner, complete E10MOM x 3
A: 10 Rounds of
7 Power Cleans 155/105#
7 Cal Ski Erg
Rest in time remaining.
B: 10 Rounds of:
7 OHS 115/75#
7 Cal Echo Bike
Rest in time remaining.
C: 10 Rounds of:
7 Thruster 95/65#
7 Cal Row
Rest in time remaining. One person works while the other person rests. Alternate ROUNDS, which means one person completes a round while the other person rests.
Start at A, B, or C.. whatever is available. Your score is your teams time for each of the 3 sections. Emphasize intensity to ensure you’ve got ample rest and that you meet the stimulus of the workout.
NEW PEOPLE – Try not to work past 8min in any round. Scale this appropriately so you’re able to complete it in the required time!