CrossFit Hanover – CrossFit


Warm-up (No Measure)

Row 15/10cal

Ski 15/10cal

Then complete 3 rounds of:

10 Arm Circles

10 Band External Rotation ea

10 Band Internal Rotation ea

10 I/T/Y’s


Shoulder Press (Establish 1RM Shoulder Press)

Daily WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
If you did class on Wednesday, do Broad Jumps 6/4’ instead of box jumps.