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.