CrossFit 1607 – 6 week challenge


Warm-up (No Measure)

10x quad pulls

10x toe pulls

10x alternating lizard

2×15 band pull aparts

5x Russian baby makers

Ring Dip/Bar Dip/ Box Dip/Dip Hold


Metcon (AMRAP – Reps)

Dip: 5-10 reps @2010; 3-5 sets- rest 60-90 seconds

Choosing proper rep range:

If you are performing lower 5 reps, choose higher number of sets.

If you are performing higher reps, perform lower sets.

*If dip is not possible, attempt a dip hold for 10-20 seconds and then perform 8-12 push ups (choose appropriate progression).


Metcon (3 Rounds for reps)

3 Rounds x 4′ AMRAP

21/18 calorie row

15x medicine ball cleans*

9x burpees

Rest 2 minutes

*If you missed med ball cleans last week, substitute goblet squats.

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