CrossFit 1607 – CrossFit
Mobility
-calf smash
-couch stretch
-lizard (5″ hold) to hamstring (5″)x 10
-banded front rack (standing on band)
Warm-up
(No Measure)
Jog 250m
10x high hang power clean
Jog 100m
7x hang power clean
**load bar with light plates
7x clean lift offs (to top of knee)
5x power clean
**load bar for WOD
Metcon
Metcon (Time)
16 rounds with a partner
100m sprint
5x power clean (185/125)
8x burpee bar hop
Complete in relay style. Athlete must complete one full round, then take partner.