Strength/Mobility:

Skill:

WOD

EMOM for 10 Mins
2 Deadlifts @ 60% (Touch-N-Go)
Then
“Rankel”
20 Min AMRAP of
6 Deadlifts 225/155
7 Burpee Pull-Ups
10 KB Swings 70/53
200M Run
Extra Work:
Cardio
Sprint 100, 100, 100, 400, 400, 400, 200, 200, 200
Rest As Needed Max Efforts
Strength
Back Squat
5 – 5 – 5+ @ 65%, 75% 85%
3 Sets of 15 Reps
Banded Good Mornings
3 Sets of 12
Glute-Ham Raises

CrossFit 623 Daily WOD: EMOM for 10 Mins

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