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