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#