Team SuperFit Cary Workout 2


AMRAP 3 Wall Balls (20/14 RX/N)

Rest 30 Sec

AMRAP 3 Hang Snatch (115/75 RX) (95/65)

Rest 30 Sec

AMRAP 3 Max Calorie Rox


Rules:  Teams will get 3 minutes at each movement.  There will be a 30 second transition to the next movement.  Only one person may work at a time.  Teammates may switch at any point.  The workouts will be scored as 3 separate events.


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.

Hang Snatch:  The bar must be pulled from between the knee and hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

Row:  Athletes will row for max calories. Teams will have 2 rowers, both partners will row at the same time.

(cross off every 5 reps, use space to mark indiv. reps as time is running out)