CrossFit 1607 – CrossFit
Mobility
olympic wall sit
keg stretch
banded OH stretch
gas pedal stretch
Warm-up
shoulder pre-hab (No Measure)
10-15x pvc shoulder pass throughs
10x plank circles (R/L)
10x scap push ups
10x prone shoulder flexion (R/L)
20x band pull aparts
(No Measure)
200m run
then,
with a blank bar:
5x DL
5x back squat
5x power clean
5x front squat
5x power snatch
5x OHS
Metcon
Metcon (AMRAP – Reps)
0:00-3:00
max rep 100m burden run (30/20)
rest
5:00-8:00
max rep complex:
Power Snatch + 2 OHS (115/75)
rest
10:00-14:00
max rep 200m sprints
rest
16:00-19:00
max rep clean complex:
PC + 2 Front Squats (155/105)
rest
21:00-24:00
max rep 100m burden run (30/20)