CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s


Bench Press (EMOM x 12)

A: Max Rep Unbroken Bench/Floor Press in 1min

B: Dead Bug Hold

Choose a weight that will make you fail somewhere between 30-45sec (12-15 reps)

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

400m Run

30 Air Squats

20 Jumping Lunges (10/10)

10 V-Ups