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