CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of the following:

150m Row

10 Air Squats (Depth & Posture)

5 Pullups/5 Pushups

Complete this in 5min or less, then set up your equipment for 20.5!

Daily WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.