40 CAL ROW
20 DEADLFITS (225/155 RX) (185/125 N/M)
10 BOX JUMPS (30/24 RX) (24/20 N/M)
Rules: Athletes will have 10 minutes to complete as many reps as possible. Score will be total reps.
Row: Athletes will row until they reach the requisite number of calories.
Deadlifts: Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar. NO BOUNCING!
Box Jump: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!