CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min Cardio, followed by 2 rounds of the following:

10 DB RDL’s

10 Glute Bridges

30sec Lunge Stretch

30sec Superman Hold

30sec High Plank Hold


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

Add up to 15# to your PREVIOUS 1RM DEADLIFT and re-work your percentages based off of your NEW Training Max. Then complete:

60/70/80/60% of NEW Training Max for 5/5/5+/ME. Log your 80% Max Rep Set

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

DB Hang Power Cleans 50/35#’s

DB Box Steps (total, not each) 50/35#’s

Timecap – 18min