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