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.

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!