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