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.

Warm-up

Durability

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

20 Hollow Rocks

100’ Medball Gut Carry

20 Superman’s/Back Ex

100’ SA KB Suitcase Carry

Go heavy and focus on form.

Daily WOD

Metcon (Time)

Complete for Time:

20 Clean & Jerks 135/95#

30 TTB

40 Wallballs

50 Abmat Situos

40 Wallballs

30 TTB

20 Clean & Jerks 135/95#