CrossFit Hanover – CrossFit

Warm-up

Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

Clean + Clean + Front Squat + Jerk (Complete 7 Complexes)

Clean

Clean

Front Squat

Jerk

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time:

20 Wallballs

100’ OH Lunge 45/35#

40 DU

Timecap 18min