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.

Skill WOD

Metcon (AMRAP – Reps)

EMOM x 24

A: ME Strict HSPU 45sec

B: ME Strict Pullups 45sec

C: Dead Bug Hold

D: Rest

Score TOTAL REPS HSPU+ Pullups. Revert to kipping if need be, but only strict counts as RX.

Daily WOD

Metcon (Time)

Complete 15-12-9-6-3 of the following:

Devils Press 45/30’s

TTB

Timecap 15min