CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 3min, then complete 3x

8 DB Press

8 Rear Delt Fly w/ DB

15 T’s


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