CrossFit Hanover – CrossFit
Warm-up
Squat Warmup (No Measure)
Complete 2-3min cardio, followed by 3 rounds of:
5 Pause back squats
5 Back rack lunges ea.
5 Inchworms w/ Pushup
*Add weight to the barbell for each round.
Weightlifting
Back Squat (EMOM x 21 – Back Squats & Bent Over Rows)
A: ME Back Squats :45
B: ME Bent Over Rows :45
C: Rest
Daily WOD
Metcon (Time)
Complete for Time:
45 Air Squats
90 DU
30 Air Squats
60 DU
15 Air Squats
30 DU
Timecap – 12min