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