CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 min then complete 3x

6 Tempo Deadlifts

9 Good Mornings

12 Ring Rows

Weightlifting

Deadlift (70/80/90/70% for 3/3/3+/ME)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

15min Ascending Ladder of:

3 Power Snatches 115/75#

1 Round Cindy

6 Power Snatches

1 Round Cindy

9 Power Snatches

Etc