Strength/Mobility:

Skill:

WOD

30 Min AMRAP of
1000M Row
25 Thrusters 95/65
200M Farmers Carry 53/35
Extra Work:
Cardio
Row 500 Run 400 X 3
Oly
10 Minute EMOM
Hang Power Clean
Start light and add 5-10lbs every minute
3 sets of 5 pause power cleans

CrossFit 623 Daily WOD: 30 Min AMRAP of

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