Vigor CrossFit WOD 12.16.2014

Warm up
2min Jump Rope
4Min partner AMRAP
30 wall balls
60′ walking lunge
10 low five push ups

Strength
Front Squat & 1/4
Establish 2RM

WOD
partition any way you want for time
30 Squat Cleans
C-175/125
RX-145/125
S-105/75
36 Burpee Bow Jumps
C-30″/24″
RX-24″/20″

Extra Work
30 Sit Ups
4 Rounds of
single leg hanging knee raise
20sec on 20 sec off
30 sit ups

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