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.