CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 2min, then complete the following:

Burgener Warmup

From here, warm up your hang power snatches.


Hang Power Snatch (3-3-2-2-1-1 w/ Pause in Catch)

Pause in the catch position of each snatch for 5 seconds.

Daily WOD

Metcon (Time)

Complete for Time:

25 DB Power Snatch L

25 DB Power Snatch R

25 Pullups

20ea, 15ea, 10ea, 5ea

Timecap – 15min

Scaled 30/20#

Rx 45/30#

Rx+ 60/45# AND 1 Set Unbroken BMU at the start of each set of Pullups