CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 3min, then complete 3x

10 Shoulder Presses

10 Prone T’s

10 Ring Rows

*Increase weight and decrease reps of presses in each round.


Shoulder Press (Establish 1RM)

Push Press (Establish 1RM)

Daily WOD

Metcon (Time)

Complete 30 Reps of the following complex for time:

DB Hang Power Clean

DB Front Rack Lunge Ea Leg

DB Shoulder to Overhead

Rx 45/30’s

E3MOM, complete 50 DU