CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Ski 250m

Row 250m

Then complete 3x

10 Arm Circles Ea Direction

10 Ring Rows

10 DB Bent Over Rows

10 I/Y/T’s

Weightlifting

Shoulder Press (9-6+-3+)

Log your work set of 6+. Superset work sets with ME Strict Pullups

Accessory Work

Metcon (No Measure)

3 Rounds of:

15 KB Upright Rows

15 KB Pullovers

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

10 Hang Power Cleans 115/75

13 Push Presses 115/75

16 Box Jump Overs 24/20″