CrossFit Hanover – CrossFit


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.


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)