CrossFit Hanover – CrossFit
Bench Press Warmup (No Measure)
Cardio 2-3min (Rowing Preferred) followed by 3x
8 Pause Bench Press
12 DB Bent Over Rows
16 Band Face Pulls
Bench Press (3-3-3-ME)
You ME set will be using the weight you used on your first work set. Get a spotter and go for broke!
Metcon (No Measure)
With a partner, complete 2 rounds of the following:
A: 3 min AMRAP of the following:
10 Reps bench press 135/95
15 Wallballs 20/14#
B: 3 min AMRAP of the following:
15 Ball Slams 30/20#
At the call of 3-2-1, go, one person will do a 3min AMRAP of A while the other person is there to spot and cheer them on. Person 2 is resting. At 3min, they trade places and person 2 picks up where partner 1 leaves off. Same thing, one works while the other rests. At the end of 6min, partner 1 will do B for 3min AMRAP while partner 2 rests. Then they flip flop. Once they’ve both done A and B, you repeat it. Start to finish it’s 24min.