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

Shoulder Press (40/50/60% of TM for 5/5/5)

Daily WOD

Metcon (Time)

With a partner, complete the following:

100 Clean & Jerks 135/95#

100 HSPU*

100 Medball Situps 20/14#

One person works while person 2 completes 40 DU (80 SU)

Rx+ 155/105#, HSPU, GHD Situps

*Scale with Hand Release Pushups