Strength/Mobility:

Skill:

WOD

Back Squat
1 – 1 – 1 – 1 @ 95%
L&M
3RFT
10 Power Cleans 115/75
8 Front Squats 115/75
6 Push Press 115/75
Extra Work:
Sprints:
800
800
600
600
400
400
Rest Long Enough To Perform Max Efforts
Strive For The Second Attempt to be Within 10 Sec +/- of First Attempt
H&B
3RFT
8 Power Cleans 155/105
6 Front Squats 155/105
4 Push Press 155/105
Extra Work:
10 Sets of 2 Reps
Box Squats (To Below Parallel) @ 60% of Regular 1RM
Rest 90 Sec Between Sets
3 Sets of 10 Reps
Glute Ham Raises (Banded)
3 Sets of 5 Reps
Seated Box Jumps

CrossFit 623 Daily WOD: Back Squat

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