CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m then complete 3 rounds of:

10 Barbell Good Mornings

15 Russian KB Swings

20 Supermans

Weightlifting

Deadlift (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (3 Rounds for time)

Complete 3 Rounds, each for time, of the following:

500m Row

30 Russian KB Swings 60/45#

30 GHD Situps

Rest as needed between rounds. Log individual times.