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 (4-4-3-3-2)
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of:
21 KB Swings 70/53#
12 C2B Pullups
50 DU
Timecap 15min
Choose a scale that challenges you.