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 (15-12-9-6**)

Use weights from last Monday. Complete a MAX REP SET with your final set (6+ reps) – You’ll log this number in Wodify.

Superset work sets with 10-15 GHD SItups + Medball Rollups

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

30 KB SDHP 60/45#

20 Hand Release Pushups

10 Burpee Pullups

Timecap 15min