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