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.