Competition Corner

300

Workout No. 3: "300"
For Time:
100 Hang Dumbbell Cleans 35lbs (BAM: 20lbs)
50 Burpee Box Jumps 24" (BAM: 20")
100 Double Unders (BAM: Single Unders)
50 Calorie Row
Notes:
* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want.
* 2 Dumbbells will be used for the Hang Dumbbell Cleans with the finishing position of the movement of the Athlete with knee/hips extended, feet back underneath the Athlete, and 1 head of each dumbbell touching the top of each shoulder.
* Burpee Box Jumps will be completed facing the box with chest touching the ground and the movement complete with Athlete on top of the box with knees/ and hips extended with Athlete under control. BAM division may step up onto the top of the box, Rx division must jump with two feet.
* An Athlete may be staged on the row, but may not start until all 100 double unders are completed prior.
* Time Cap: 15 minutes
* Score = Time (1 seconded added to time cap for every rep short)