CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min Cardio, followed by 2x

10 1/2 Squat Jumps

10 1/2 Lunge Jumps

5 Inchworms

Daily WOD

You have 40 minutes total to complete the 2 workouts listed under the Daily WOD heading today. You will complete each of them FOR TIME and your times must be submitted into Wodify. If you’re doing the Quarantine Countdown Challenge you must include your partners name in the comment section as well as check the appropriate RX or Scaled button. For example – burpees that don’t meet movement standards (ie full extension, JUMP at top, clap) will count as scaled. Lunges where the back knee doesn’t touch the ground and where the athlete doesn’t fully extend at the top will count as scaled.

Lastly, the 2 TIMES must be added and submitted to the google spreadsheet by Friday at 12pm for the scores to count. So, it’s 2 WOD TIMES added to one another to achieve ONE SCORE.

A: Metcon (Time)

With your partner, complete for Time:

150 Burpees
One person works at a time.

B: Metcon (Time)

With your partner, complete 14 rounds TOTAL of the following in “I GO, YOU GO” format:

15 Situps

15 Squat Jumps (FULL DEPTH)