CrossFit Hanover – CrossFit
Warm-up (No Measure)
Row/Run 2-3min, then complete 2x the following:
10 Pause Back Squats
25′ Lateral Band Walks ea dir
Back Squat (E4MOM x 6 – 5 Back Squats @ 65-75% + Sled)
E4MOM x 6
5 Back Squats 65-75%
100′ Sled Drag (forward)
Log your heaviest load for your back squats.
Metcon (4 Rounds for time)
Complete 4 rounds, each for time of the following:
500m ROW (ALL OUT!)
Rest as needed between efforts. You should take a minimum of 3min rest.