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)