CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

6 OHS w/ Pause

15 Prone T’s

6 Front Squats w/ Pause

15 Prone Y’s

30sec Front Rack Mobility

Weightlifting

Overhead Squat (65/75/85% of NEW TM for 5/5/5+)

Front Squat (65/75/85% of NEW TM for 5/5/5+)

Daily WOD

Metcon (No Measure)

E3MOM x 6

A: 200′ Heavy Sled Drag 180/135#*

B: 12-9-6 Strict Pullups/DB Press 50/35’s*

C: 100 Double Unders*

* High Plank Hold to 2:30 in each round.

Rest in time remaining in each 3min round. Push the pace as hard as you can in each round.