Vigor CrossFit WOD 12.14.2015

Warm up:
2 min jump rope
Line work

Strength:

10 min.EMOM
Odd: 5 squat 60% 1rm
EVEN: 40 second plank hold

WOD: ascending ladder 22 min AMRAP

3 front squat 95/65
3 push press 95/65
3 box jump 24/20
6 front squat
6 push press
6 box jump
9 front squat
9 push press
9 box jump
Etc…

Extra:
100 sit-ups for time.

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