Strength/Mobility:

Skill:

WOD

5 RFT
25 Cal Row
16 KB Swings 53/35
9 Burpee Over Rower
Extra Work:
Cardio
Row 5K
Strength
Deadlift 3 – 3 – 3+ @ 70% 80% 90%
3 X 8 Snatch Grip RDL’s
3 X 5 Seated Box Jumps

CrossFit 623 Daily WOD: 5 RFT

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