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