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