CrossFit Hanover – CrossFit

Warm-up

Squat/Press Warmup (No Measure)

Break a sweat doing 2-3min of whichever cardio you prefer, then 2 rounds of:

10x Squat Therapy Squats

50′ Bear Crawl

10 Spiderman Mountain Climbers ea.

10 Band Pull Aparts

Weightlifting

Back Squat (70/80/90/70% for 3,3,3+,ME)

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time of:

15 DB Deadlifts 45/30’s

15 DB Hang Power Cleans

15 DB Front Squats

15 DB Push Presses

EMOM – 5 Burpees

Timecap 15min