CrossFit 1607 – CrossFit


– keg stretch

– PVC shoulder pass throughs

– spiderman lunges x5 each side

– Russian baby makers x7-10


2×10 band pull aparts

1×10 supermans on floor

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

3x push press

3x push jerk

3x jerk balance

3x split jerk

**load bar with light plates

5x clean lift offs

3x clean high pull

3x power clean

3x clean


pause clean (knee)+hang clean+clean+jerk (1-1-1-1-1-1-1)

2″ pause at knee
Work up to a heavy single. Record weight at each set.


Metcon (Time)

5 Rounds:

7x C2B pull ups

5x squat clean (155/105)

3x S2OH (155/105)

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