CrossFit 623 - Daily WOD

Skill/Warm-Up: Split Jerk with PVC, then bar…..getting under the bar with speed and catching in a stable position.
Strength: C&J 1RM Test
WOD:
Partner Wod
Partner A: 40 KB Swings (53/35)
Partner B: ME Situps
(Then Switch)
Partner A: 20 Single Arm KB Thrusters (53/35)
Partner B: ME Hollow Rocks
(Then Switch)
Workout is over at this point unless you are doing RX+
Partner A: 8 Muscle-ups (Guys)/5 Muscle-ups (Ladies)
Partner B: ME L-Sit leg raises…. hanging from bar and going to L-sit.
(Then Switch)

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