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