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.