Team SuperFit Austin Workout 3

Amrap 4

Wall Balls (20/14)

Amrap 6

10 C2B Pullups (Burpees - Novice)

30 Double Unders (30 Singles - Novice)


Rules:  The workout will start with 4 minutes of Wall Balls.  At the 4 minute mark teams will immediately begin the 6 minute Amrap.  Only one person may work at time and teams may break up the work in any manner.  Score will be total reps.


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.

C2B Pullups:  The chest must make contact with the bar below the collar bones.  The arms must be fully extended at the bottom of the movement.  

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Double Unders: The rope must pass under the feet twice. If the rope is trapped on the second pass, the rep does not count.  For singles, the rope must pass under the feet once.