CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s


Bench Press (Establish Heavy 3 Rep Set)

In <12min, establish heavy 3-rep set of bench/floor press. Then, lower the weight by 15-20% and perform 3x Max Rep Sets using the same weight. Don’t have a bench/heavy weights? Do 5 sets of Max Rep Floor Presses w/ whatever you have.

Daily WOD

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes
Here’s a scorecard if you’re interested!