Teams of 3
Each athlete uses their best 200m run time from the warmup. Add total time (in seconds) of 3 team members. The number is the amount of reps the team has to do of each exercise. Divide work evenly. One athlete working at a time. Start at any exercise. Finish one exercise before moving on to the next in order.
(Comp)&(Fitness)
Pullups
Box Jumps 20″/24″
Pushups
KB Swings 1/1.5pd
Knees to Elbows
Ground-to-Overhead 95/135
(Bootcamp )
Pullups
Box Jumps/Steps 20″
Pushups
KB Swings @ manageable weight
Knees to Elbows
Ground-to-Overhead @ manageable weight