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)

E2MOM x 8:

(Complex) 1 Power Snatch + 1 Full Snatch + ME Bar Facing Burpees to 1:30 in each round. Log heaviest weight in Wodify.

Be mindful of the additional stress your body will be under with the addition of burpees in this strength WOD. Stay focused on movement mechanics.

Daily WOD

Metcon (Time)

Complete 3 RFT of:

30 Alternating DB Power Snatches 50/35#

30 Air Squats

400m Sprint

Timecap 15min