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#