Team SuperFit Charlotte Workout 3

5 Rounds

In 2 minutes complete…

Max Rep Box Jump (30/24 RX) (24/20 N)

Max Calorie Row

*w/ Overhead Barbell Hold (135/85 RX) (95/65 N)


Rules:  Teams will split into same sex pairs.  During each round, one pair will complete max rep box Jumps while the other completes a max calorie row.  Pairs will alternate movements each round. There will be a 15 second transition between rounds.  While the box jumps and row are being completed, the other two teammates will perform an overhead hold with a barbell.


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.  

Overhead Barbell Hold:  The athlete must keep the plate overhead and over the body.  If the plate is dropped or touches the head, athletes must switch.

Row: The rower must be reset each round.