CrossFit 1607 – CrossFit
-smash pecs, triceps, hip flexors
-banded HS stretch
-pvc pass throughs
10x walking lunges
10x blank bar bench press
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