CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Ski 15 Cal, Row 15 Cal, then 3x
10 Ring Rows w/ Pause
15 Prone T’s/Y’s
5 Inchworms w/ Pushup
Weightlifting
Shoulder Press (40/50/60% of TM for 5/5/5)
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of the following:
8 Clean & Jerks 135/95#
16 C2B Pullups
24 Abmat Situps
32 Double Unders
Rx+ = GHD Situps
Timecap 24min