CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Bench Press (3,3,3,3,3 ss with ME Strict Chin Ups)

Daily WOD

Metcon (AMRAP – Reps)

Tabata CIRCUIT of the following (for total Reps)

Alternating DB Snatches 50/35#

Russian KB Swings 60/45#

Hand Release Pushups

Abmat Situps

20:10 x 32 (16min)