Team SuperFit Lorton Workout 3

Amrap 9

Part I

100 Double Unders

50 HSPU (HR Pushups - N)

25 OHS (115/75 RX) (75/55 N)

Part II

KB Swing (32kg/24kg RX) (24kg/16kg N)


Rules: For part I, teams will have 9 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many kettlebell swing as possible during the same 9 minute period.  At least one team member must be at the kettlebell at all times, while the other team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

Elizabeth Sobka

South Of Belmar, 3821 Wolff Street, Denver, CO, 80212