CrossFit 1607 – CrossFit
Mobility
Olympic wall sit
Banded hip flexor
Lizard
3-way shoulder
Warm-up
C&J warm up (No Measure)
10x FR stretch with bar on back
10x good morning
10x front squat
3x high hang clean high pull
3x high hang power clean
3x high hang clean
3x mid hang clean high pull
3x high hang power clean
3x mid hang clean
**load bar with light plates
10x clean lift offs
3x clean high pull
3x power clean
3x clean
3x push press
3x push jerk
3x jerk balance
3x split jerk
Weightlifting
Clean and Jerk (heavy single (15 reps))
PR city!!!
Metcon
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
5x thruster (115/75)
10x ball slams (30/20)