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 (60/70/80/60% of NEW TM for 5/5/5+/ME)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13min of:

10 Hang Power Cleans 155/105#

10 HSPU

50 DU