7 MInute Cap
50 Calorie Row
50 Box Jump Overs (30/24 RX) (24/20 Int/N)
50 C2B Pullups (Pullups N)
Rules: Teams will have 7 minutes to complete the workout. Only on person works at a time. Teammates may switch at any point. Teams will be assessed a one second penalty for each rep no completed within the time cap.
Row: Teams will row until they hit 50 calories
Box Jump Overs: Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees. The rep is complete when the athlete's feet touch the floor on the other side of the box.
C2B Pullups: The chest must make contact with the bar at or below the collar bones. The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups. The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.