Team SuperFit Raleigh Workout 3

8 minute cap


30 Calorie Row

15 Hang Cleans (135/85) (95/65)


Rules:  Teams will have 8 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch at any point.


Row:  Athletes must stay on the rower until it reads 30 calories.


Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.