CrossFit Hanover – CrossFit
Warm-up (No Measure)
3min cardio, followed by 9-6-3 of the following:
Deadlifts w/ Pause Above Knee
Inchworms w/ Pushup
Deficit Deadlift (3-3-3-3-3)
Do your deficit deadlifts from either a 25# bumper plate or a 45# bumper plate. Focus on maintaining a stable midline.
*Note – it is unlikely that you’ll be able to use the same weight you could use for a normal set of 3 heavy reps. Focus on doing these properly.
Metcon (No Measure)
EMOM x 15
A: 20 Ball Slams 30/20#
B: 50′ OH Lunges w/ 30/20# Medball
C: 10 Medball Squat Cleans 30/20#
Rx+ = 45:15, not listed reps, but you must exceed all the reps/distances required.