CrossFit 1607 – CrossFit


3-way shoulder

twisted lizard

pry squat


shoulder pre-hab (No Measure)

10-15x pvc shoulder pass throughs

10x plank circles (R/L)

10x scap push ups

10x prone shoulder flexion (R/L)

20x band pull aparts


(No Measure)

with a blank bar:

5x power clean

5x push press

5x power clean

5x push jerk

5x power clean

5x front squat (“3 hold, then 1/4 and out)

5x split jerk

5x squat clean


Metcon (Weight)

20′ clock

Every 30″ complete:

1x Squat Clean & Jerk @ choose weight
If you missed a rep during the 30″ interval, then drop weight and maintain the lower weight for the remainder of the EMOM

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