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.
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.