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

Clean (E30sec x 6 – 1 -Clean + 1FS)

Complete 3 “Rounds” of:

1 Clean + 1 Front Squat Every 30 Sec for 3min

Rest 2min Between “Rounds” and add weight each “round”

Finish with 5×2 Clean Pulls EMOM

Daily WOD

Metcon (No Measure)

Complete 5 Rounds, Each for Time of:

20/15 Cal Ski

15 TTB

Rest roughly 1:1.