CrossFit 1607 – CrossFit


Warm-up (No Measure)

250m jog

10x alternating lizard

10x lateral lunge

10x quad pulls

10x toe pulls

10x push up pull through

10x gas pedals

2x 30″ Sampson stretch each side


Dermyer (AMRAP – Rounds and Reps)


In honor of 37 year old Virginia State Trooper Chad P. Dermyer who gave his life on March, 31 2016.

37 minute AMRAP:

A1: 400m run

A2: 10x box jump overs (24″/20″)

15x slamball (30/20)

20x sit up

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