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 (10-8-6-4-2 superset with ME Strict Pullups)
Daily WOD
Metcon (Time)
Complete 27-21-15-9-6-3 of the following:
DB Push Jerks 45/30’s
DB Burpee Box Step Ups (total) 45/30’s
Timecap 20min