CrossFit 623 - Daily WOD

Skill/Warm-Up: Max Push-ups without stopping or putting knees to ground.
Strength: Snatch/C&J 1RM Test
Snatch– 20 min. to lift
Then switch to Clean and Jerk
Clean and Jerk- 20 min. to lift
Max Effort 7 Min EMOM
Minute 1: Push Press 95/65
Minute 2: Box Jumps
Minute 3: Hang Power Snatch 95/65
Minute 4: Hollow Rocks
Minute 5: Hang Power Clean 95/65
Minute 6: Box Jumps
Minute 7: Push Jerk 95/65



CrossFit 623 - Train for Free CTA

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