Strength/Mobility:

Skill:

WOD

15 Mins to Find 1RM Front Squat
For Time
10 – 8 – 6 – 4 – 2
Front Squats 135/95 Or 155/105
5 – 4 – 3 – 2 – 1
Muscle-Ups (Scale 2:1 C2B Pull-Ups + Ring Dips)
*Time Cap 15 Mins*
Extra Work:
Cardio
Sprint 200, 200, 400, 400, 800, 800
Rest 1:1
Strength
10 Sets of 2 Reps
Sumo Deadlift @ 75% of 1RM
Rest 90 Secs Btwn Sets
3 Sets of 8 Reps
Romanian Deadlift @ light but challenging weight
3 Sets of 5 Reps
Weighted Knee Jumps

CrossFit 623 Daily WOD: 15 Mins to Find 1RM Front Squat

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