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