CrossFit Hanover – CrossFit


Warm-up (No Measure)

2-3min cardio followed by 3 rounds of the following:

5 Pause Frankenstein Squats

Hip Stretch

Ankle Stretch

Front Rack Mobility


Paused Front Squat (3-3-2-2-HS superset with ME Chin Ups)

Metcon (Time)

Complete for Time:

30 Wallballs

30 Pullups

25 Wallballs

25 Pullups

20 Wallballs

20 Pullups

Timecap 15 Min

*Choose a pull-up scale that challenges you.

*Rx+ – C2B