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.