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)