CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 2x
10 OHS w/ Pause
10 Front Squats w/ Pause
20 Band Face Pulls
5 Inchworms
1min squat stretch
Weightlifting
Overhead Squat (40/50/60% of TM for 5/5/5)
Front Squat (40/50/60% of TM for 5/5/5)
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of the following:
20 DB Front Squats 45/30’s
20 DB Over Burpees
100′ Lunges
Timecap 12min
*Dumbbells should be side by side in a “line” to jump over.