TCB 1

TCB 1
For time
50 Cal Row
25 DB weighted box step ups (24"/20")(35#/25#)
50 burpees
...

standards
Row:
1) You can be seated on the rower with your feet strapped in and your damper set wherever you want.
2) You can not touch the handle until the call of "GO".
3) You must remain on the rower with handle in hand until your screen reads 50 cal
Weighted box step ups:
1) Men's box height is 24" and womens height is 20" box
2) Men's DB wieght is 35#x2 and women's weight is 25#x2 (one in each hand)
3) You can only step up onto the box and step down off of the box - no jumping is allowed.
4) The weight must be maintained at waist level during the step up.
5) If at any point you need to rest you may place the DBs on the box but you must pick them up and hold them at waist level from a standing position before starting again.
6) You are not required to alternate legs
7) You have to be at full extension at the top of the box with both feet on the top for the rep to count.
Burpees:
1) Everyone will jump onto a 45# plate at the end of the burpee.
2) Start from a standing position and go down to the floor until your chest, hips, and thighs touch the ground. Return to the standing position and jump with both feet at the same time on to the plate and hands overhead in a clapping motion.
3) There is no standard for how you come off of the plate so jumping or stepping down is authorized.
Person with the fastest time gets 1 point, second fastest gets 2 points and, so on. The goal for this whole competition is to get the lowest amount of points.