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.

Accessory Work

Pendlay Row (12-10-8-6)

Superset work sets with 15/12 cal ABSOLUTE sprints on the ski Erg

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

5 Clean & Jerks 185/115#

10 C2B Pullups

20 Hand Release Pushups

40 DU