CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

10 OHS

10 Front Squats

10 Banded Face Pulls

10 Prone T’s

Weightlifting

Overhead Squat (60/70/80 of NEW TM for 5/5/5+)

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

Daily WOD

Metcon (3 Rounds for reps)

Complete Max Rep in 1min each of:

Wallballs 20/14

Burpees

Double Unders

Rest 2min

Complete 3 rounds, each for total reps.