CrossFit Hanover – CrossFit


Warm-up (No Measure)

Run 400m, then complete 2x

100′ Bear Crawl

50′ Lunge

50′ Backward Bear Crawl

Then do:

8 PVC Good Mornings

8 Empty Bar Good Mornings

8 Weighted Good Mornings


Deficit Deadlift (3-3-3-3)

Do your deficit deadlifts from either a 25# bumper plate or a 45# bumper plate. Focus on maintaining a stable midline.

*Note – it is unlikely that you’ll be able to use the same weight you could use for a normal set of 3 heavy reps. Focus on doing these properly.

Secondary Movement Testing

Pull-ups (Max Rep Strict Pullups)

Daily WOD

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Timecap 15min