CrossFit Hanover – CrossFit
Warm-up (No Measure)
Complete AMRAP 5min of:
15 Jumping Jacks
10 Mountain Climbers
5 Up Downs
Then 3 rounds of:
10 Barbell Strict Presses + 10 Barbell Shrugs
Press + Push Press Complex (1-1-1-1-1 (each complex is 6 reps))
Complete 3 Reps of each:
These will be done away from the rack and off the ground. Begin your set with a power clean to get the bar into the proper front rack position.
Barbell Row (3×10 superset w/ 1min Elbow Plank Hold)
Metcon (AMRAP – Rounds and Reps)
3 Bar Facing Burpees +
1 (1+) Power Clean + Jerk 135/95#
Log completed rounds and total reps completed in final round.