CrossFit Hanover – CrossFit
Front Squat Warmup (No Measure)
Row for 2min, then complete 2 rounds of:
5 Pause Front Squats
10 DB Bent Over Row
30sec T-Spine Mobility
30sec Ankle/Hip Mobility
Paused Front Squat (3-3-2-2-1-1)
Heavy but don’t allow for mechanical breakdown.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
15 Front Squats 95/65#
12 Bar Facing Burpees
9 Toes to Bar
No Rx+ – If the weight is easy, move faster.