CrossFit 1607 – CrossFit


shoulder pre-hab (No Measure)

3-way shoulder

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L) OR 2.5# Y’s

20x band pull aparts

Warm-up (No Measure)

2 Rounds:

10x alternating lizard

10x lateral lunge

10x push up pull through

5x Russian baby makers


Metcon (Weight)

4 minutes to find 1 RM clean

Metcon (AMRAP – Rounds and Reps)


10x thruster (95/65) (75/55)

5x burpee bar hop

Metcon (Time)

2 rounds (Rx / Scaled):

15x Hang power clean (95/65) / (75/55)

15x Front squat (95/65) / (75/55)

15x S2OH (95/65) / (75/55)

15x pull ups / jumping pull ups (bar 6″ above head)

(5′ cap)

Metcon (Calories)

3′ Max calorie row

Metcon (4 Rounds for reps)

Rx total: all events

Metcon (4 Rounds for reps)

Scaled total: all events

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