CrossFit 1607 – 6 week challenge
Warm-up
Warm-up (No Measure)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Bench Press
Pull-Up/Ring Row
Weightlifting
Metcon (Time)
A1. Bench Press: 12-15 reps @2010; 3 sets- rest 60 sec
A2. Pull-Up: 3x max effort
A2.Ring Row: 12-15 reps @1112; 3 sets- rest 60 sec
Metcon
Metcon (4 Rounds for reps)
2 Rounds:
3′ max calorie bike
rest 1 minute
3′ AMRAP: 8x burpee + 8x box jumps + 8x burpee box step over (choose weight)
rest 2 min