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.