CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 10 Cal (do all 3), then 2x:

25′ Lateral Band Walk LEFT

25′ Lateral Band Walk RIGHT

15 Goblet Squats

15 Glute Bridge w/ Band Pegs

Weightlifting

Back Squat (In <15min, establish 3RM Back Squat)

THEN complete:

90% x ME

80% x ME

Log your 3RM

Daily WOD

Metcon (3 Rounds for reps)

Complete AMRAP 4m

7 DB Hang Power Clean + Jerk 45/30’s

13 Box Jump Overs 24/20″

Rest 2min; complete 3 Rounds, starting over each round.