CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio, followed by 3x

10 DB Shoulder Presses

10 DB Bent Over Row

5 Inchworms w/ Pushups

Weightlifting

Shoulder Press (70/80/90/70% for 3/3/3+/ME)

Daily WOD

Metcon (Time)

Complete for Time:

30 Deadlifts 185/105#

50 Wallballs 20/14#

100 DU

20 Deadlifts 225/155#

50 Wallballs 20/14#

100 DU

10 Deadlifts 275/185#

50 Wallballs 20/14#

100 DU

Timecap 20min