Team SuperFit Richmond 2019 - Workout 1

13 minutes

1 Mile Run

3 RM Front Squat

Rules:  Teams will have 13 minutes to complete a one mile run and a three rep max front squat.  The run will be completed in a 4x400m relay. Teammates will alternate 400m runs. After the one mile run is complete, teams will have the remaining time to establish the three rep max front squat.  Teams will receive two scores for the workout, mile time and total weight lifted. All competitors will use a 45# bar.

Run:  Athletes will alternate 400m runs until the mile is completed.  Time is complete when the last athlete crosses the finish line at the garage door.  

Front Squat:  With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) and stand up with the hips and knees fully extended