CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min jump rope followed by 2x
10 OHS
15 Ring Rows
10 Front Squats
15 Prone T’s
Weightlifting
Overhead Squat (70/80/90% for 3/3/3+)
Front Squat (70/80/90% for 3/3/3+)
Daily WOD
Metcon (Time)
Complete for Time:
30 OHS 115/75#
40 DB Step Ups 40/30’s (24/20″)
50 DU
30 Front Squats 115/75#
40 DB Step Ups 40/30’s (24/20″)
50 DU
Timecap 15min