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