CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio then 3x

8 Good Mornings

8 Back Extensions

Then, warm up your deadlift.

Weightlifting

Deadlift (3,3,3,3)

Challenge yourself to keep all your work sets within 20-30# of one another (lightest to heaviest)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of

15 Russian KBS 70/53

10 TTB

5 HSPU

100’ Medball Gut Carry AHAP