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.