CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 3 Rounds of:
10 Goblet Squats w/ Pause
1min Lunge Stretch
1min Hip Stretch
Weightlifting
Back Squat (5-5-5-3-3-3)
Daily WOD
Metcon (AMRAP – Reps)
With a partner, complete MAX EFFORT in 4min of the following of each:
Calorie Row
Medball Clean OTS
Burpee Box Jump Overs
Switch as often as you like but keep intensity through the roof! Rest 2min between rounds. Score total reps completed.