CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 Banded Air Squats

10 Band Lateral Steps Ea

10 Banded Glute Bridge

Weightlifting

Back Squat (60/70/80/60% of TM for 5/5/5+/ME)

60% of TM for 5

70% of TM for 5

80% of TM for 5+ <-- LOG THIS
60% of TM for ME

You’ll log your HEAVIEST PERCENTAGE SET and TOTAL REPS COMPLETED

Pull-ups (Complete 3 Max Rep Sets – Strict Pullups)

Daily WOD

Metcon (No Measure)

EMOM x 12

A: 10 DB Thruster 45/30’s

B: 15 Medball Situps 20/14#

Rx+ = 15 Thrusters/20 Situps