CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

Deadlift (6,6,6)

Bench Press (6,6,6)

Daily WOD

Metcon (Time)

Complete 3 rounds for Time:

Ski 250m

Rest 30sec

Sprint 200m

Rest 30sec

Row 250m

Rest 2min

GOAL TIME 18min
Intensity should be as high as humanly possible. While there is no Timecap, your goal time is 18min. For this workout you get out what you put in.