CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 200 Jump Ropes then 3x:

10 Arm Circles Each Direction

10 Dumbbell Strict Presses

10 Ring Rows

Weightlifting

Shoulder Press (60/70/80/60% for 5/5/5+/ME)

60% of your TM for 5

70% of your TM for 5

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

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

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

30 Double Unders

20 Box Jumps 24/20″

10 Toes to Bar