CrossFit Hanover – CrossFit

Warm-up

Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

2 Power Clean + 1 Jerk Complex (E2MOM x 6)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (Time)

Complete 5 RFT of the following:

15 OH Lunges 45/25#* ea

15 Box Jumps 24/20″

*Stationary Lunges

Timecap 15min