CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Ski 350m, then complete 3 rounds of:

15 Jumping Jacks

10 Ring Rows

5 Presses

Increase load of presses each round.

Weightlifting

Shoulder Press (9-6-3)

Pendlay Row (4×10 superset w/ 1min High Plank Hold)

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

Wallballs 20/14#

Burpees

Timecap 15min