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