Vigor CrossFit WOD 11.25.2014

Warm up
Coaches choice

Strength
Back squat
1RM

WOD
21-15-9
Dead lift/ Box jump
Comp= 70% of 1RM & 30/24 box
Rx= 65% & 24/20
Sc= 60% & 20/16

Extra
3 X 30 Banded pull throughs
3 X 15 T2B

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