CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (E4MOM x 5 – ME Strict Press @ 85%)

E4MOM x 5 – ME Strict Press @ 85% + ME Strict Chin Ups

Log your biggest set of reps at 85%

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min of the following:

15 Power Snatches 75/45#

10 Pullups

30 DU

Log your total rounds in Wodify.