CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min, then complete 3x
8 DB Press
8 Rear Delt Fly w/ DB
15 T’s
Weightlifting
Metcon (No Measure)
EMOM x 20
A: ME DB Z-Press RPE 7*
B: 15 DB/KB Shrugs
C: 15 Pulls Ski Erg
D: Rest
RPE 7 means the Rate or Perceived Exertion is 7 on a scale of 1-10. This should lead to rep failure somewhere between 8-10 reps. Focus on keeping your belly tight and maintaining your posture.
Daily WOD
Metcon (Time)
Complete 5 RFT of the following:
8 DB Hang Squat Clean Thruster 45/30’s
12 Pullups
30 DU
Timecap 18min