CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min then 2x

5 Presses

10 Ring Rows

5 Push Presses

10 Prone T’s

5 Push Jerks

10 Prone Y’s

Weightlifting

Shoulder Press (12+-9+-6+-3+ ss w/ 10 DB Bent Over Rows)

Log your 12+

Daily WOD

Metcon (AMRAP – Reps)

E2MOM x 7:

10 Power Cleans 115/75

10 Shoulder to OH 115/75

Max Rep Burpee Box Jumps 24/20″ to :90

Score total Burpee Box Jumps.

Rx+ = 155/105#

Exit Pass

Complete 200 reps ABS*

Complete 200 reps of whichever abdominal exercises you’d like.