CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 2 rounds of:

250m Row

20 Shoulder Taps

15 Ring Rows

10 Prone I/Y/T’s


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