Team SuperFit Richmond Workout 3

3 Rounds For Time

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps (MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

20 HSPU (KB Snatch 24/16 N)


Rules:  Teams will have 9 minutes to complete the workout.  They will be assessed 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.


Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the KB Snatch, the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.