CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 2 rounds of:
250m Row
20 Shoulder Taps
15 Ring Rows
10 Prone I/Y/T’s
Weightlifting
Bent Over Row (5 x 10 Pause Reps ss w/ 12/9 Cal Ski SPRINT)
Rest 2min between efforts. Challenge yourself to pause for 1 second at the top of each row.
Daily WOD
Metcon (Time)
With a partner, complete 10 rounds for time of:
15 American Swings 60/45#
12 DB Devils Press 45/30’s
9 Burpee Box Jump Overs 24/20″
While person 1 works, person 2 rests. Switch whenever you want, but switch regularly to keep the pace as high as possible.
Timecap 20min