CrossFit 1607 – CrossFit


-smash pecs, triceps, hip flexors

-lizard stretch

-banded HS stretch

-pvc pass throughs


(No Measure)

Shoulder pre-hab

Row 400m

10x walking lunges

Row 200m

10x blank bar bench press


Metcon (Time)

3 rounds

15x bench press (155/105)

30x cal row

30x alternating lunges- total (35/25)

–rest 2 minutes–

These are intervals. Go hard!!!
Score is sum of total working time.

Bench press must be completed in 1 minute or less. After 1 minute, move to row. Any remaining reps will be added to time as a 5 second penalty each.

Metcon (AMRAP – Reps)

With a 6′ clock

Min 1: 12x supine ring rows (feet on box)

Min 2: 20x hollow rocks

For ring rows, feet are slightly above shoulder level with backs of heels on box. Rings must touch chest for a rep. Scale as needed.

RX+ add 25# plate on stomach for ring rows

0 0 votes
Article Rating