CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 2 min cardio followed by:

10 PVC Good Mornings

5 Broad Jumps

Then 2 Rounds of:

5 Pause Clean Pulls (Above Knee)

4 Hang [Squat] Cleans

3 Cleans

2 Front Squats

1 Jerk

Weightlifting

Clean Pull + Hang Clean + Front Squat + Jerk (E2MOM x 8)

Follow details in rep scheme.

Daily WOD

Metcon (5 Rounds for time)

Complete 3-5 Rounds, each for time of:

30/20 Cal Ski Erg

15 GHD Situps

Rest 90sec between rounds.