CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Frankenstein Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Back Squat (6,6,6 (Increase 2/3 sets from 8.13))

These should start to get pretty heavy! Please get a spotter and challenge yourself, and if you were at the gym on 8/13, increase 2/3 of your work sets from that date, if possible.

Front Squat (6,6,6 (Increase 2/3 of your sets from 8/13))

These should start to get pretty heavy! Challenge yourself – fight for position and posture, and if you were at the gym on 8/13, increase 2/3 of your work sets from that date, if possible.

Daily WOD

Metcon (Time)

Complete for Time:

800m Run

45 KB Swings 70/53#

30 Deadlifts 225/155#

15 Bar Facing Burpees
Timecap 12min. Scale the weight of your strength movements appropriately so you can complete this within the timecap.