CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift (40/50/60% for 5/5/5)

Daily WOD

Metcon (AMRAP – Reps)

Partner WOD

Every 3min, you and your partner will complete max reps of:

A: Deadlifts 185/115#

B: Burpee Box Jumps 24/20″

C: Hang Power Cleans 155/105#

D: Burpee Box Jumps 24/20″

E: Push Jerks 135/95#

Score total reps completed between you and your partner. Switch regularly to keep rest periods short and intensity high. Rest 1min between rounds.