CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls

Weightlifting

Bench Press (5 x ME at 75%)

Superset work sets with 15 KB Pullovers

Daily WOD

Metcon (No Measure)

EMOM x12

A – 15 Wallballs 20/14

B – 100’ Sled Drag 135/90#