CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.


Back Squat (10,10,10)

Front Squat (10,10,10)

Daily WOD

Metcon (Time)

Complete 21-15-9-6-3 of the following:

Thrusters 115/75#

Deficit Pushups

TC 15min