The Super 3! Workout
In Teams of 3 complete the following;
0-10 mins each Athlete finds 1RM C&J ( score is total KG, use 1 bar)
Then perform for time;
2km Team Run ( run as a team, leave no Basementee behind)
150 Wall Balls (Karen standards!)
150 Burpee box jump over 50cm
2km Team Run
40 Min Time CAP
Workout notes; 150 wall balls and 150 burpee box jumps will be performed at the same time, so 2 athletes working and 1 resting. Switch as needed and use the male/ female standard on wall ball.
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