Vigor CrossFit WOD 1.19.2015

Warm up
Coaches choice

Strength
Front squat
est 1RM

WOD
6 RFT
Partner A -
1 Sqt Clean + 2 F squat at 65% of front squat max
immediately pick up jump rope and start jumping

Partner B-
When A begins jumping rope complete the following:
10 High leg lift
8 Box jump 30/24
6 T2B
4 HSPU or 1 inverted burpee

At the conclusion of the last gymnastic move, partner A may stop jumping rope and rest while B begins the clean and front squat complex

Extra work
3 Rounds
20 Banded good mornings
10 Hanging heels to butt with med ball between feet

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