CrossFit 1607 – CrossFit


twisted lizard

pry squat

banded FR stretch

calf smash


C&J warm up (No Measure)

10x FR stretch with bar on back

10x good morning

10x front squat

3x high hang clean high pull

3x scarecrow clean

3x high hang power clean

3x high hang clean

3x mid hang clean high pull

3x mid hang power clean

3x mid hang clean

**load bar with light plates

5x clean lift offs

3x clean high pull

3x power clean

3x clean

3x push press

3x push jerk

3x jerk balance

3x split jerk


PC + FS + Jerk (5x (2+2+1))

add 5lbs from last week


Metcon (Time)

5 rounds:

5x PSN (115/75)

9x ball slams (30/20)

13x lateral hops over the bar

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