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.
Metcon (No Measure)
EMOM x 15
A: 10 HSPU
B: 60sec Band Pull Aparts
C: 60sec Dead Bug
If you’re not doing HSPU, choose a weighted progression.
Metcon (AMRAP – Rounds and Reps)
With a partner, complete 15min AMRAP of the following:
60 Alt DB Snatch 50/35#
100’ SA OH DB Lunge 50/35#
60 SA DB Front Squats 50/35#
100’ SA OH DB Waiters Walk 50/35#
One works, one rests. Switch as often as you choose.