CrossFit 1607 – CrossFit


olympic wall sit

hold in bottom of dip

keg stretch

PVC pass throughs


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)

2 rounds of:

10x PVC OH squat

10x ring rows

10x good mornings


Front Squat (3×5)



Metcon (AMRAP – Reps)

EMOM 18′

Min 1: 4x MU

Min 2: 10x OHS (95/65)

Min 3: 15x Russian KBS (70/53)
scaling option: 2x MU with feet on floor

max score: 174 (if complete all reps)

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