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.