CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (4-4-4-4)

Front Squat (4-4-4-4)

Daily WOD

Metcon (No Measure)

E2MOM x 9

A: Max Cal Row 1min

B: Max Cal Echo Bike 1min

C: ME DU’s 1min

Rest in time remaining in each round. Your intensity should be really really high. You should *NEED* a minute to recover from each movement.