CrossFit Hanover – CrossFit


Warm-up (No Measure)

Run 400m then complete 3x

15 Jumping Jacks

5 Inchworms

50′ Bear Crawl

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following, without putting the barbell down or resting in the back rack position during your round:

Barbell Reverse Curls

Barbell Shoulder to OH

OHS (Sub front squats if need be)

Back Rack Reverse Lunges (total)

Rx = 45/35#

Rx+ = 75/45#

400m Run after each round (no barbell needed, but bar down gently)