CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
300 Single Unders, then 2x
10 DB Presses
10 KB Upright Rows
15 Prone Y’s and T’s
Weightlifting
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’