CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
75 Jump Ropes
15 Arm Circles
15 Prone T’s
Weightlifting
Push Press (5x ME in :45)
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 7 min of:
10 DB Bent Over Rows with Pause
15 Russian Twists ea
Daily WOD
Metcon (Time)
Complete 15-12-9 of the following:
Hang Clean + Jerk 155/105#
Burpee Box Jump Overs
DB Box Steps (each)
2min Stairs