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

Bench Press (3,3,3,3,3, ss w/ 15 Barbell Supine Bent Over Rows)

Daily WOD

Metcon (Time)

Complete for time:

21 Bench Press 155/105#

21 Pullups

200m Sprint

18 Bench Press 155/105#

18 Pullups

400m Sprint

15 Bench Press 155/105#

15 Pullups

600m Sprint

*Scale the bench press to a weight that allows you to do *most of your reps unbroken, at least in the first round.

Timecap 15min