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 (No Measure)

Complete 3 Rounds of the following:

ME Medball Cleans OTS – 1min

ME Farmers Carry – 1min

High Plank Hold – 1min

Rest 1min

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP in 15 min of the following:

40 Wallballs 20/14

60 GHD Situps

80 Russian KB Swings 53/35

One person works while person 2 completes 100’ sled drag 180/135#.