CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by:

15-12-9

OHS

Front Squats

50’ Bear Crawl

1min Front Rack Mobility

Weightlifting

Front Squat (75/85/95% for 5/3/1+)

Overhead Squat (75/85/95% for 5/3/1+)

Daily WOD

Metcon (Time)

Complete for Time:

50 Cal Echo Bike

40 Burpees

30 TTB

20 DB Box Steps 24/20″ 45/30’s (total)

10 DB Squat Clean Thrusters

Timecap 15min