CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump rope 3min, then complete 3x the following:

6 Deadlifts

4 Hang Clean Pulls

2 Power Cleans

Weightlifting

Power Clean EMOM (Complete E2MOM x 7)

E2MOM x 7

5 Power Cleans + 5 Hang Power Cleans

* Add weight to each complex if you can.
Try to do these touch and go if your technique allows.

Daily WOD

Metcon (Time)

Complete for Time:

60 Wallballs 20/14#

100’ Bear Crawl w/ DB 45/30#

40 Wallballs 20/14#

200’ Bear Crawl w DB 45/30#

20 Wallballs 20/14#

300’ Bear Crawl w DB 45/30#

Timecap 16min