CrossFit Hanover – CrossFit


Warm-up (No Measure)

300 Single Unders, then 2x

10 DB Presses

10 KB Upright Rows

15 Prone Y’s and T’s


Shoulder Press (65/75/85/65% for 5/5/5+/ME)

Re-calculate your training max by added 5-10# to your previous 1RM and calculating a new training max.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a 15min running clock, complete:

1000m Ski Erg

Then AMRAP in the time remaining of the following:

15 Push Presses 115/75#

12 TTB

9 Burpee Broad Jumps 6/4’