CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 3min then complete 2x

15 Arm Circles Ea.

12 Shoulder Presses

9 Ring Rows

6 Push Presses


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

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 15 Back Extensions.

Daily WOD

Metcon (No Measure)

EMOM x 18:

A: 20 Russian KB Swings + 10 KB SDHP

B: 10 KB Push Press L + 10 KB Push Press R

C: 15 Pullups

Rx 60/45#