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 (2-2-2-2-2)

Bench Press (2-2-2-2-2)

Daily WOD

Metcon (No Measure)

E3MOM x 6, Complete

8 Deadlifts 225/155

12 C2B Pullups

16 Hand Release Pushups

Rest in time remaining. Dont work past 2:30 in any given round and scale your movements appropriately so you can complete the required work in the time given.

Rx+ 275/185, only if you’re Rx’ing the gymnastics movements too.