SuperFit Charlottesville Workout #2

Sprint Chipper

For Time: (8 Minute Cap) 500m Row 40 Burpee Box Jump Overs (24/20) 300m Row 20 Deadlifts (225/155) (185/125)

Rules: Individuals will receive (8 minutes) to complete the chipper. Athletes must complete all reps of each movement before moving on to the next. Athletes will receive a once second penalty for each rep not completed within the time cap.

Row Judges must see the rower trip the appropriate distance before the athlete may get off the rower. The athlete is responsible to resetting the rower for each round. All athletes will use the “just row” option.

Burpee Box Jump Over: Athletes’ chest must touch the floor, with hand release. Then they must jump and touch on top of the box with both feet and go over to the other side before performing the next rep.

Deadlifts: The athlete must finish with hips and knees fully extended with the shoulders behind the bar. No "bouncing" is allowed!

Scoring: Total time.