CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min, then 3:

8 Seated DB Z Press

12 Ring Rows

16 Prone T’s

Weightlifting

Shoulder Press (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (5 Rounds for reps)

EMOM x 20

A: Max Rep Cal Ski

B: Max Effort Strict Pullups

C: Max Rep OH Lunge Steps 45/25#

D: Rest

Score total reps per ROUND (5)