CrossFit Hanover – CrossFit

Warm-up

Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

Power Clean (E3MOM x 5 – 3 Power Cleans)

Clean Pull (3×3 w/ Pause @ Knee)

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

10 Power Cleans 115/75

10 Hang Power Cleans 115/75

25 Box Jumps 24/20

50 DU
Choose a progression that allows you to complete the workout within the 15min timecap.