CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s


Bench Press (Establish 1RM)

Bench Press (Establish 1RM)

Daily WOD

Metcon (Time)

With a partner, complete 2

rounds for time:

100 Wallballs

800m Run (4x200m)

One person works, one rests. Switch on Wallballs every 30 seconds.