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.