Vigor CrossFit WOD 10.13.2015

Warm up:
Run 1 lap
3 minute amrap
3 handstand kick up
5 push ups
7 star jumps

10 minutes Bergenger warmup/instruction of snatch progression.


“Isabel” with running clock, 6 min time cap. Record benchmark we will retest.

30 snatches for time Rx 135/95 scale-115/75

Then… Strength

At minute 10, give 15 minutes to establish 1rm snatch.

Mobility work with bands remainder of class. Estimated 10-15 minutes.

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