CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (Time)

Complete 21-15-9 of the following:

Thrusters 115/75#

C2B Pullups

E2MOM – Complete 30 DU