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 NOT FOR TIME of the following:
12 DB Z Press
15 DB Shrug
150′ HEAVY Farmers Carry
Rest
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 18min of the following:
400m Run
21 KB Swings 60/45#
12 Pullups