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