NOVA Fitness – CrossFit

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Metcon (Time)

Partner Workout (I Go – You Go)

40 rounds:

1 Supine Burpee*

2 Bastard Burpee**

3 Hollow Rocks

4 Superman Rocks
You can partner with someone else via Zoom. One partner completes a full round and then the other partner does a full round. Alternating rounds.

*You can hold a weight to help you counterbalance to stand up

**Normal burpee but instead of jumping regularly, jump high while bringing your knees to your chest