CrossFit Hanover – CrossFit

Warm-up

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.

Weightlifting

Back Squat (15-12-9**-6**)

Use weights from last Monday. Complete a MAX REP SET with your 3rd set AND final set (9+ and 6+ reps) – You’ll log your 9+ weight/reps in Wodify.

Superset work sets with 12 DB Bent Over Rows + 12 DB Hammer Curls

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the Following:

12 Deadlift 115/75#

9 Hang Power Clean 115/75#

6 Thruster 115/75#

30 Double Unders

Timecap 16min

Rx+ 135/95