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.

Weightlifting

Shoulder Press (12-9-6-3+)

Superset work sets with 15 KB Pullovers + 10 SA DB Row Ea. Arm

Daily WOD

Metcon (3 Rounds for reps)

E6MOM x 3

A: AMRAP 4min of

15 Power Cleans 95/65

5 Burpee Pullups

B: AMRAP 4min of

10 Power Cleans 135/95

5 Burpee Pullups

C: AMRAP 4min of

5 Power Cleans 185/125

5 Burpee Pullups