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.

Daily WOD

P1: Metcon (Time)

With a partner, complete a 2001m Row Time Trial. Pretend this is a competition – you and your partner will switch whenever you want, but must do so quickly and work to maintain a maximum intensity level. Go as hard as you can and log your team finish time in Wodify. This should be under 8min for sure.

P2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:01 (by yourself)

11 Deadlifts 135/95#

11 Hang Power Cleans 135/95#

11 Push Jerks 135/95#

20 Box Step Ups Ea 24/20″

01 Rope Climb

“MOMENT OF SILENCE” FROM 8:45-9:03 – the time that the first and second towers were struck.

Sub 1 Strict Ground-to-Standing Rope Ascent for Rope Climb.