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.