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 (2-2-2-2-2)
Front Squat (2-2-2-2-2)
Daily WOD
Metcon (3 Rounds for reps)
Tabata These:
Hang Power Cleans 95/65#
Rest 1min
Bar Facing Burpees
Rest 1min
Hang Power Cleans 95/65#
Score TOTAL REPS per round (3 total scores)