CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 2x
10 Deadlifts
10 Good Mornings
10 Back Extensions
Weightlifting
Deadlift (9-6-3+ superset w/ 10 Supine Ring Pullups)
Daily WOD
Metcon (Time)
With a Partner, Complete for Time:
40 20″ DB Step Ups 45/30’s
30 TTB
40 20″ DB Step Ups 45/30’s
30 GHD Situps
40 20″ DB Step Ups 45/30’s
30 TTB
While one person works on the above list, person two completes a 100′ farmers carry using 120# total for men and 90# total for women – you can use dumbbells or KBs, whatever is available.
Timecap 15min