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.

Daily WOD

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.