Team SuperFit Charlotte Workout 1

4 Rounds For Time

10 minute cap

20 Box Jumps (24/20 All Divisions)

15 T2B (KB Swings 24/16 N)

20 Box Jumps (24/20 All Divisions)

15 Front Squats HSPU (165/115 RX) (115/75 N)


Rules: Teams will receive 10 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.



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.  NO STEP UPS!

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the    

athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet. For the KB Swing, the bottom of the bell must face the floor and finish with the bottom facing the ceiling.

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.