CrossFit 1607 – CrossFit


-calf smash

-couch stretch

-lizard (5″ hold) to hamstring (5″)x 10

-banded front rack (standing on band)


(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 (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.

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