CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x:

10 OHS

5 Inchworms

10 Front Squats

1min Hip/Front Rack Mobility

Weightlifting

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

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

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 rounds, each for max reps, of the following:

1min [Squat] Snatches 95/65#

1min Echo Bike

2min Rest