Vigor CrossFit WOD 12.10.2015

Warm up:
20 burpees
30 squats
40 mountain climber
150 jump rope (singles)

Strength: (20 minutes to complete)
Warm up to 60% 1RM push press
Then…

5X5 push press @60% push press
** 1 attempt max Double Unders (unbroken)after each
set.

-Rest 2 minutes between each superset.

“Cindy”
20 minute AMRAP

5 pull up
10 push up
15 squat

Extra:
3×20 reverse hyper
3xmax L-sit hold (on rings, pull-up rig or parallettes)

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