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

Metcon (No Measure)

E4MOM x 8

A: 3RFT of:

8 Bench Press 155/105

8 Manmakers Ea. Arm 50/35’s

B: 20 Medball Cleans OTS

Choose a weight that challenges you to complete your required work in 2:30-3:30min – if it’s too easy, increase the load.

Daily WOD

Metcon (Calories)

With a partner, I-Go-You-Go for 8min

MAX EFFORT Ski Erg 30sec

Score total calories on the ski erg. Do as hard as possible.