CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete AMRAP 5min of:

15 Jumping Jacks

10 Mountain Climbers

5 Up Downs

Then 3 rounds of:

10 Barbell Strict Presses + 10 Barbell Shrugs

10 I/Y/T’s

Weightlifting

Press + Push Press Complex (1-1-1-1-1 (each complex is 6 reps))

Complete 3 Reps of each:

Strict Press

Push Press
These will be done away from the rack and off the ground. Begin your set with a power clean to get the bar into the proper front rack position.

Barbell Row (3×10 superset w/ 1min Elbow Plank Hold)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Death By:

3 Bar Facing Burpees +

1 (1+) Power Clean + Jerk 135/95#
Log completed rounds and total reps completed in final round.