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.