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