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 (No Measure)

E2MOM x 9

A: Medball Step Ups 1min

B: 15 Good Mornings

Daily WOD

Metcon (2 Rounds for reps)

AMRAP 6min (x2) of:

7 (Squat) Cleans 115/75#

14 Hand Release Pushups

21 DU

Rest 4min between efforts; complete 2 6-min AMRAPs. DON’T STOP MOVING! Choose a weight that allows you to move aggressively through this workout.