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.

Durability

Metcon (No Measure)

Complete 5 Rounds for Time of:

100′ Medball Bear Crawl

100′ Medball Gut Carry

100′ Heavy DB Farmers Carry

1min High Plank

1min Dead Bug

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 Glute Bridges 185/115#

12 DB Front Rack Lunges Ea.

9 Strict Hanging Leg Raises

Max Rep Strict Unbroken Pullups
Log your total reps pullups in comments.