Thursday 3/9/17

17.3 OPEN Announcements!

• The Heat & Judging Schedules will be posted Tonight (Thursday) by 11pm on our Calibrated “Members Only” Facebook page and our Website (WOD/BLOG) https://www.calibratedcrossfit.com/category/wods/

• Heat Times will be from 8:30am – 12:00pm. This will vary each week based off the workout released!

 

A. EMOM, for 15 minutes (3 sets of each):

Minute 1 – Barbell Rows x 8 reps @ 2111

Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110

Minute 3 – Handstand Hold x 30-45 second

Minute 4 – An unbroken set of Double Unders (you choose the number)

Minute 5 – Dips x 8-10 reps @ 1111

 

B. For max reps all on a continuous clock:

3 Minutes of Assault Bike (or Rowing)

3 Minutes of Handstand Push-Ups or L-Seated DB Presses

3 Minutes of Rowing (or Assault Bike)

3 Minutes of Push-Ups

3 Minutes of max 400m runs (must use 400m route not the 100m telephone pole route)