CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
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