CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift (6-6-6-4-4)

Daily WOD

Metcon (No Measure)

EMOM x 16

A: 8 Devils Press 45/30’s

B: 10 Burpee Box Jump Overs 24/20″

C: 12 Chest to Bar Pullups

D: Rest

Push HARD to get this work done, looking forward to the rest in each round.

RX+ – 10/12/14 Reps