CrossFit 1607 – CrossFit


– roll upper back

– keg stretch

– pry squat

– shoulder pass throughs

– IR shoulder stretch on rig


10×3 scarecrow snatches (use PVC)

Snatch warm up (No Measure)

5x high hang snatch pull

5x high hang power snatch

5x OHS

5x hang snatch pull

5x hang power snatch

5x hang snatch

5x snatch pull

5x power snatch

5x snatch


Power snatch + OHS (5x(2+1))

If you are still working on mobility for OHS, use a blank bar or PVC.


Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

pull ups

push ups
Rx+ is C2B

Chose either kipping, banded kipping, or jumping pull ups.

Goal is for metcon to be a burner!

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