CrossFit Hanover – CrossFit
Warm-up
OHS/SDHP Warm Up (No Measure)
Row 2-3min, then complete 15-12-9 of the following:
OHS w/ PVC
Good Morning w/ PVC
Rear Delt Flys
KB SDHP
Weightlifting
Overhead Squat (3-3-3-3-3 superset with 15 GHD situps)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
15 OHS 75/45#
15 KB SDHP 70/53
15 Bar Facing Burpees
RX+ 115/75# OHS, 105/70# KB