CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio Followed by 2x:

10 Frankenstein Squats

5 Goblet Lunge Each

10 OH Squats

30sec Squat Stretch Each

Weightlifting

Overhead Squat (70/80/90% for 3/3/3+)

Front Squat (70/80/90% for 3/3/3+)

Daily WOD

Metcon (Time)

Complete 15-12-9 for time:

Squat Snatches 95/65#

Burpee Pullups

Then, without rest, complete 15-12-9 of the following:

Squat Cleans 95/65#

Burpee Pullups

Rx+ = 115/75#

Timecap 15min

*Scale weight appropriately to complete the WOD within the timecap.