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