CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Cardio 3min, then 2x
10 Banded Air Squats
10 Lateral Steps Each Direction
10 Glute Bridge
Weightlifting
Back Squat (15-12*-9*-6*)
Same weight as the past 3 weeks! Max Rep for your sets of 12-9-6. Log your reps for your set of 12 into Wodify.
Superset work sets with 10 Medball Rotational Throws Ea. Direction
Daily WOD
Metcon (AMRAP – Reps)
E3MOM x 5, complete the following:
15 Deadlift 155/105#
15 TTB
ME Wallballs to 2:30
Score total reps wallballs.