CrossFit Hanover – CrossFit

Warm-up

Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

Power Clean (7×1)

Clean Pull (3×3)

Daily WOD

Metcon (4 Rounds for time)

Complete 4 Rounds, each for time of:

500m Row

25 Air Squats

25 GHD Situps

Rest 2min between efforts.