CrossFit Hanover – CrossFit

Warm-up

[Squat] Clean Warmup (No Measure)

Complete 2-3m of Cardio, then 2 rounds of the following:

5 Deadlifts

5 Hang Clean Pulls

5 Front Squat

5 Split Jerks

*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.

Weightlifting

Hang [Squat] Clean + Thruster Complex (E3MOM x 5 – Add weight each complex.)

Complete 5 Hang Squat Clean + 5 Thrusters

Daily WOD

Metcon (Time)

Complete 3 Rounds for time of the following:

10 Medball Clean OTS 100/60#

100’ Gut Carry 100/60#

20 KB SDHP 70/53#

100’ Waiters Walk 70/53#