CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
2min cardio followed by 2x
10 Front Squats
10 OHS
1min Hip Mobility
1min Front Rack Mobility
Weightlifting
Front Squat (60/70/80% for 5/5/5+ (No ME set))
60% of TM for 5
70% of TM for 5
80% of TM for 5+ – LOG THIS SET
Overhead Squat (60/70/80% for 5/5/5+ (No ME set))
60% of TM for 5
70% of TM for 5
80% of TM for 5+ – LOG THIS SET)
Daily WOD
Metcon (No Measure)
EMOM x 10:
A: 30 Russian KB Swings 70/53#
B: 20 Goblet Squats 70/53#