CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls

Weightlifting

Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Reps Bench Press + 10 KB Pullovers

B: 1min High Plank

Daily WOD

Metcon (Time)

Complete for Time:

50/30 Cal Ski Erg

15 Medball Clean OTS 100/60#

800m Run