CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 OHS

15 KB Swings

10 Front Squats

15 Prone T’s

Weightlifting

Front Squat (65/75/85% for 3/3/3+)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- Log This

Overhead Squat (65/75/85% for 3/3/3+)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- Log This

Daily WOD

Metcon (No Measure)

E3MOM x 5

30 KB Swings 60/45#

20 Wallballs

10 Burpees

Don’t work past 2:30 in any given round.