CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio followed by 2 rounds of:

10 Deadlifts

5 Inchworms no p/u

10 Supermans

15 sec Cobra

15 sec Cat Stretch

Weightlifting

Deadlift (3x ME TNG @ 65%)

Warm up thoroughly; rest as needed between sets. Log your highest rep set into Wodfiy.

Mechanics > Intensity

Good reps > Bad Reps

Daily WOD

Metcon (Time)

Complete 4 Rounds for Time of:

15 DB Hang Power Cleans 50/35’s

15 DB Over Burpees

200m Sprint

Timecap 12min