CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (70/80/90/70% x 3/3/3+/ME)

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

15 Deadlifts 95/65

15 Hang Power Cleans 95/65

15 Thrusters 95/65

EMOM – Complete 5 Burpees

12min Timecap