CrossFit Hanover – CrossFit


Warm-up (No Measure)

200 Single Unders followed by 2x

1min squat hold (relax at bottom)

1min high plank hold

1min dead bug hold


Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of the following:

1 Flight Stairs

5 inchworms w/ Pushup

1 Flight Stairs

10 Single Leg Glute Bridge ea

Daily WOD

Metcon (Time)

Complete 25-20-15-10-5 of the following:

DB Hang Power Cleans 50/35’s

Box Jumps 24/20″