CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 3x:
5 Pause Frankenstein Squats
10 I/T/Y’s
Weightlifting
Front Squat (10-8-6-4-2 ss w/ 30sec Plate Twist)
Daily WOD
Metcon (No Measure)
EMOM x 15
A – 10 Hang [Squat] Cleans
B – 20 Manmakers (total)
C – Rest
Exit Pass
Metcon (No Measure)
Carry something heavy overhead for 7min total. Each time you put your object down, do 25 Situps before you pick it back up!