Strength/Mobility:

Skill:

WOD

Best 1 Mile Run
Then as a group: (in a cirlcle works best)
25 Flutter Kicks
25 Situps
25 Toes to Hands
Jerk Drop—Set Bars on Jhooks high above head and let people drop into split.
Clean and Jerk total of 7 singles made at 90% of 1 RM, go for no fails or few misses.
7 Rounds
7 Hang Power Cleans (go at roughly 70% of 1RM of power cleans)
7 Air Squats
7 Push Jerks (same bar as push jerks)
Scoring: Total time to complete WOD. (Ex. Optimus Prime-225#/21:21 RX) DO Emphasize lockout of elbows and knees to complete each rep on the jerks. Make sure depth in air squats is a priority. Megatron would like to work on form so he chooses to scale down to 50% of 1 rep max instead of 70%. If you have someone repeatedly failing at their weight, just pull weight off the bar.

CrossFit 623 Daily WOD: Best 1 Mile Run

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