CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
300 Jump Ropes followed by 3x
10 Presses
10 Ring Rows
30 Sec High Plank
30 Sec Dead Bug
Weightlifting
Shoulder Press (70/80/90/70% for 3/3/3+/ME)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 20min of the following:
21 Power Cleans 155/105
42 KB Swings 60/45
63 DU’s
400m Run