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