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 (Test your 1RM!)
Performance Test
500m Row (Time)
Max Effort 500m Row
Daily WOD
Metcon (AMRAP – Reps)
EMOM x 15
A: ME Unbroken Pushups
B: 15 KB Swings 60/45#
C: 30 DU
Score total reps pushups.