CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift (4×5@75-80% – rest 90sec between sets)

Daily WOD

Metcon (Time)

21-15-9 of the following:

Deadlift 225/155#

DB Hang Power Clean 50/35’s

Then immediately complete 21-15-9 of the following:

Hang Power Cleans 155/105#

TTB

Timecap 20min

Scale so you can complete the WOD inside the 20min cap