CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Frankenstein Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Front Squat (4-4-3-3-2)

Daily WOD

Metcon (No Measure)

E3MOM x 6 (18min)

A: 3 Rounds of:

3 Power Cleans 135/95#

6 Bar Facing Burpees

9 Air Squats

B: 3 Rounds of:

3 Squat Cleans

6 Hand Release Pushups

9 Lunge Jumps (total)

RX+ = 4 Rounds

Rest in time remaining in each 3min EMOM.