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 (E2MOM x 10 )
A: ME Bench Press @ 70% + 10 Medball Knee Raises
B: 15 KB Pullovers
Log your highest rep set.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
100′ Heavy Medball Gut Carry
100′ Bear Crawl
15 DB Hang Power Cleans 45/30’s
15 DB Manmakers Ea.