CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Push Jerk (3-3-2-2–HS with supersets*)

Superset work sets with:

15 KB Pullovers

10 Single Arm KB Rows ea

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Death By

Hang Power Clean + Shoulder to Overhead

Round 1 – 1 HPC + 1 S2OH

Round 2 – 2 HPC + 2 S2OH

Etc

135/95#

Once you fail to complete the necessary # in the time provided, you’re done part 1.

Metcon (Time)

Immediately once you complete part 1, start part 2:

Complete 3 Rounds of:

20 Lateral Jump Over Bar (ea dir)

15 Toe to Bar