CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min then complete 2x

15 Arm Circles Ea.

12 Shoulder Presses

9 Ring Rows

6 Push Presses

Weightlifting

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

Use weights from last Tuesday. Complete a MAX REP SET with all your work set. You’ll log your 15+ weight/reps in Wodify.

Superset with 15 DB Bent Over Rows

Daily WOD

Metcon (Distance)

Complete for Time:

1000m Row

75 Power Snatches 75/45#

Max Distance DB Bear Crawl to 12min 60/45#

Rx+ = HS Walk for Bear Crawl