CrossFit 1607 – CrossFit


Olympic wall sit

banded OH stretch

pigeon stretch


(No Measure)

shoulder pre hab


2 rounds of:

5x push up – pull through

10x air squats

10x sit ups


Metcon (AMRAP – Reps)

Every 2′ for as long as possible:

0:00-2:00: 2x rope cliimb

2x thruster (135/95)

2:00-4:00: 2x rope climb

4x thruster

4:00-6:00: 2x rope climb

6x thruster

continue the pattern until work cannot be completed in the time given
Please bring a sock!

Be sure to scale appropriately!

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