CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio, followed by 9-6-3 of the following:

Deadlifts w/ Pause Above Knee

Back Extensions

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.

Daily WOD

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.