CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3min cardio followed by 2x

15 Jumping Jacks

10 Lunge Steps Ea

30sec squat stretch

Accessory Work

Metcon (No Measure)

Complete 5 rounds, each for time of:

100’ Sled Drag (heel to toe walk)

100’ Heavy Farmers Carry

100’ Heavy Overhead Carry

Rest 2min

Increase the load as you’re able but don’t go so heavy that you have to stop more than once in any given movement.

Daily WOD

Metcon (AMRAP – Reps)

E3MOM x 5 (15min)

10 DB Squat Cleans Thrusters 40/30’s

10 TTB

ME Box Jumps 24/20″ to 2min

Rest from min 2-3 in each round. Score total box jumps completed.