CrossFit 1607 – CrossFit


kneeling HS/HF stretch

PNF pry squat holding KB (chest up!)

5x Russian baby makers

PVC pass throughs

PVC FR stretch with external rotation


(No Measure)

10x air squats with 5 sec hold at bottom

15x banded good mornings

10x push ups


Metcon (AMRAP – Reps)

20′ EMOM

even: 12x wall ball (20/14)

odd: 5x HPC (185/125)
If reps are not completed each round, deduct from the total

RX plus:

15x wall balls (20/14)

5x HPC (205/140)


T2Rings (Accumulate 75 reps)

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