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

Metcon (Weight)

E3MOM x 8

A: ME OHS + 1min High Plank

B: ME Hex Press +ME DB BO Row

OHS are performed from the floor- ME is the heaviest load you can snatch + perform OHS reps with. Increase load from set to set as needed. Log your heaviest weight OHS.

For the Hex Press and BO Row,

Choose a challenging weight.

Daily WOD

Metcon (Time)

Complete For Time:

21 DB Thrusters 45/30’s

21 DB Facing Burpees

50 DU

15 DB Thrusters 45/30’s

15 DB Facing Burpees

50 DU

9 DB Thrusters 45/30’s

9 DB Facing Burpees

50 DU

Timecap 12min