Team SuperFit DC 2019 - Workout 3

3RFT

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps Overs (24/20 All Divisions)

20 T2B  (KB Swing 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 Jump Overs:  Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

T2B: The feet must break the horizontal plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time. The bar may be touched with the toes, top, or bottom of the feet. For the KB swing, the KB must past between the knees with the bottom of the KB facing the floor and then swung overhead with the bottom of the bell facing the ceiling with the arms fully extended.