Vigor CrossFit WOD 11.26.2016

Warm up

Jump Rope (Singles or doubles)

Plank Lunge (in place – Step back)

AbMatSit-up

:20/:10 x 16 (Cycle through)

Bar Arm + Turkish Get Up + Windmill AMRAP 5 Minutes for perfect technique (Choose loading)

3 rounds of:
50 Double Unders
20 Air Squats
18 Kettlebell Swings 24/16 kg
16 Wall Balls
14 Pull-ups
12 Cleans 125/85
10 Box Jump (24 In.)s
8  Snatches 125/85
6 Overhead Squats 125/85
4 Ring Dip

2 Wall climb

 

Each pair will get one ball, one bell, one bar, and one box. Partners CAN work at the same time on movements that do not require equipment.

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