CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

300 Single Unders, then 3x

6 Frankenstein Squats

12 Walking Lunge Steps (6ea)

1min Hip/Ankle Mobility

Weightlifting

Front Squat (5-5-4-4 superset w/ 15 Banded Face Pulls)

Daily WOD

Metcon (No Measure)

E5MOM x 4

A:

15 Thrusters 95/65#

15 Pullups

15 Thrusters 95/65#

15 Pullups

ME DU to 4min

B:

50 Bar Facing Burpees

Only work to 4min