CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Push Press (5-5-5-5-5 with supersets )

Superset with

15 DB Rear Delt Flys

15 Band Press Downs

Daily WOD

Metcon (No Measure)

EMOM x 16

A: 5 Power Cleans + 5 S2OH 135/95#

B: Ascending ladder of 15 DU + 1 Burpee

Increase the burpee every round for each of your 8 Rounds. Only do 30 Single Unders if you’re not doing DU.