CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (Using your TM, 40/50/60% for 5/5/5)

Superset squats with max unbroken strict pullups

Daily WOD

Metcon (No Measure)

EMOM x 18

A: 30 Russian Swings 60/45#

B: 20 Hand Release Pushups

C: Rest