Strength/Mobility:

Skill:

WOD

For Time
15 – 12 – 9 – 6 – 3
Power Snatch 95/65 Rx Rx+ 115/80
Burpee Box Jump Over 24/20
Extra Work:
Cardio
4 x 500M Rows (Max Efforts)
Rest As Needed Btwn Efforts
Oly Complex
3 Position Snatch (floor, hang, power position) + OHS Find Max For the Day
10Min EMOM
Snatch (Full)
Start @ 60% then add 5-10lbs until you can’t finish the lift every minute
4 Sets of 3 Reps
Snatch Balance + OHS
4 Sets of 3 Reps
SOTS Press

CrossFit 623 Daily WOD: For Time

Comments

comments

CrossFit 623 - Train for Free CTA

FREE CrossFit Workout On Saturday

Not sure if CrossFit is right for you? Attend a class and find out!