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