CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio, then 2x

10 Deadlifts

10 DB RDL’s

20 Russian KB Swings

Weightlifting

Deadlift (65/75/85/65% for 5/5/5+/ME)

Re-calculate your %’s to determine a new training max.

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time of:

50 Russian Swings 60/45#

50 KB Goblet Squats 60/45#

50 Step Ups w/ KB (25ea) 60/45#

Timecap 20min