Strength/Mobility:

Skill:

WOD

For Time
400M Run
20 Shoulder 2 Overhead 75/55 Or 95/65
20 Lateral Jumps (Width of Plates on the Bar)
20 Abmat Sit-Ups Or GHD Sit-Ups
300M Run
20 Shoulder 2 Overhead 75/55 Or 95/65
20 Lateral Jumps (Width of Plates on the Bar)
20 Abmat Sit-Ups Or GHD Sit-Ups
200M Run
20 Shoulder 2 Overhead 75/55 Or 95/65
20 Lateral Jumps (Width of Plates on the Bar)
20 Abmat Sit-Ups Or GHD Sit-Ups
100M Run
20 Shoulder 2 Overhead 75/55 Or 95/65
20 Lateral Jumps (Width of Plates on the Bar)
20 Abmat Sit-Ups Or GHD Sit-Ups
Extra Work:
Row 1K, Row 1K, Row 1K Rest 1:1
Oly
10 Min EMOM
Snatch (Full)
Add 5lbs every minute till failure
5 X 3 Heaving Snatch Balance

CrossFit 623 Daily WOD: For Time

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