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