Team SuperFit DC 2018 - Workout 3

For Time:

13 Minute Cap

75 Calorie Row

1200m Run w/ 45# plate

75 Calorie Row



Rules:  Teams will receive 13 minutes to complete the workout.  They will be assessed a one second penalty for each rep not committed within the time cap.  The run will count as 1 “rep”. Athletes will run together. Work on the second row cannot begin until both teammates are in their lane.

Row: Only one person rows at a time.  A teammate may help strap in their teammate or switch the damper.  They may not pull on the change when switching rowers. Only one person rows at a time.

Plate Run:  Teammates will run together.  The plate must be carried at all times by at least one athlete.