CrossFit Hanover – CrossFit
Warm-up
Bench Press Warmup (No Measure)
Cardio 2-3min followed by 3x
8 Pause Bench Press*
12 DB Bent Over Rows
16 Band Face Pulls**
*Don’t have a bench? Floor press, pushup, etc.
**Don’t have a band? Skip the movement or do 7 I/T/Y’s
Weightlifting
Bench Press (3-3-3-3-3)
Superset work sets with 15 KB Pullovers
Daily WOD
Metcon (6 Rounds for reps)
EMOM x 18
A: ME Burpees
B: ME Russian KBS 70/53#
C: Rest
Score total reps in each A+B (6 rounds total)