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!

Daily WOD

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:

10 Pullups

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.