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