8/4/16 Thursday - Calibrated CrossFit

Thursday – 8/4/16

A. Every 90sec, for 18 minutes (3 sets each):

Station 1: DB Floor press x 10-12 reps

Station 2: Chest supported DB/KB Rows (2sec pause at top) x 8-10 reps

Station 3: Perfect Pushups x 10-12 reps

Station 4: Strict Pullups (1sec pause at top) x 8-10

B. Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)

Rest 90 seconds

90 seconds of Ring Dips (perform from muscle-up stations if possible) or Bar/Bench Dips

Rest 90 seconds

90 seconds of Burpee Box Jump-Overs (24″/20″) or Dumbbell Weighted Box Step-Overs

Rest 90 seconds