CrossFit 1607 – 6 week challenge

Warm-up

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Weightlifting

Metcon (Weight)

Hang Power Clean

-Barbell OR

-Dumbell

Dirty Dancing

Dirty Dancing (tiles)

3-Touch Timing Drill (high pull)

3-Touch Timing Drill (2x high pull + 1x receive)

3-Touch Timing Drill (receive)

3- Touch Timing drill (tiles)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

20x sit-ups

20x air squats

20/16 cal bike

15x ring rows

15x burpees

15x ball slams