CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min then complete 2x

15 Arm Circles Ea.

12 Shoulder Presses

9 Ring Rows

6 Push Presses

Weightlifting

Shoulder Press (15-12-9-6** with Supersets)

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

Superset all work sets with 15 DB Bent Over Rows + 15 Prone Y’s

Daily WOD

Metcon (Time)

Complete for time:

30 Clean & Jerks 135/95#

100 Double Unders

30 Clean & Jerks 135/95#

Timecap 12min