CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (3-3-3-3-ME*)

Your ME set must be with the same weight you used for your first work set. Get a spotter and go for broke.

Daily WOD

Metcon (Time)

Complete for time:

500m Row Buy In, followed by:

15-12-9-6-3 of the following:

DB Thrusters 50/35’s

DB Burpee Deadlifts 50/35’s

Timecap 12min