Vigor CrossFit WOD 12.22.2015

Warm up:
2 min jump rope

Line work

Strength: (25 minutes)
Back squat

4×8 @45%
3×6 @ 50%
2×4@ 60%
2×2@70-75%
then….

6×3@75%1rm

WOD: **12 minute cap

7-6-5-4-3-2-1
(comp. 225/155, Rx 185/ 125, scale135/95)
Power clean
Front squat

Extra: 100 partner med ball sit ups

Leave a Reply

Your email address will not be published. Required fields are marked *