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.