CrossFit Hanover – CrossFit
Warm-up
Overhead Squat Focus (No Measure)
Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of:
6 PVC Overhead Squats w/ 2sec HOLD
6 Band Pull Aparts w/ 2sec HOLD
PVC External Rotation Stretch
15sec Ankle Stretch ea. Leg
Weightlifting
Overhead Squat (3-3-3-3-3 ss w/ up to 60sec HS HOLD)
Daily WOD
Metcon (No Measure)
E3MOM x 5
Complete for time:
8 Squat Clean 135/95
8 Shoulder to OH 135/95
8 OHS 135/95