CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

10 Deadlifts w/ Empty Bar

10 Good Mornings w/ Empty Bar

10 Back Extensions or Supermans

30sec Elbow Plank

Weightlifting

Deadlift (12-9-6-3 superset w/ 15 GHD Situps)

Daily WOD

Metcon (Time)

In a team of 3, complete for time:

270 Medball Squat Clean + Wallballs 20/14#
To complete this WOD,

Person 1 – Max Effort Medball Squat Clean + Wallballs

Person 2 – 15 Cal Echo Bike (CONTROL)

Person 3 – Rest

Timecap 20min