CrossFit Hanover – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Row for 2min, then complete 2 rounds of:
5 Pause Front Squats
10 DB Bent Over Row
30sec T-Spine Mobility
30sec Ankle/Hip Mobility
Weightlifting
Front Squat (Work up to HS, then 4×5@65% E2MOM)
Daily WOD
Metcon (Time)
Complete 21-15-9 of the following:
Squat Clean Thrusters 95/65
Lateral Box Jump Overs 24/20″
Timecap 10min