CrossFit Hanover – CrossFit
Warm-up
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
Weightlifting
Bench Press (EMOM x 14)
A: ME Heavy Bench Press (fail 6-8 reps)
B: 15 DB Bent Over Rows
Daily WOD
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
5 Hand Release Pushups
10 Russian KB Swings 60/45#
15 DU/45 SU
Rx+ HSPU for HRPU