CrossFit 1607 – CrossFit


– pec and tricep smash

– PNF pec stretch (5″ contract/10″ relax) x4 each (rig)

– PNF tricep stretch x4 each (rig)

– couch stretch

– PNF hamstring stretch x4 each


Bench Press (5-3-1-3-5)


Metcon (Calories)

Death by Row

Min 1: 5x cal

Min 2: 7x cal

Min 3: 9x cal
Continue pattern each minute until work cannot be completed during interval. Score is total amount of calories rowed on last interval.

Scale option: increase by 1x calorie each round.

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