CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

Deadlift (4,4,4,4)

Bench Press (4,4,4,4)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 16min of the following:

100 DU

20 C2B Pullups

30 Single DB Box Step Overs 50/35# (total)
Keep an aggressive pace on this. Minimize down time between movements and push through big chunks of reps, especially through DU and the Box Step Overs.