Vigor CrossFit WOD 3.25.2016

Warm-up: (10 minutes)
2 minutes jump rope singles
3 rounds
· 5 inch worms
· 10 box step ups
· 15 banded good mornings

Strength: (15 minutes)
Deadlift
Warm-up to 75% of 1RM
Then EMOM for 6 minutes
3 reps @ 75%

WOD: (20 minutes)
5 RFT – 20 minute time cap
· 20 meter farmers carry holding a plate in each hand (45/25)
· 12 deadlifts (135/95)
· 20 meter farmers carry holding a plate in each hand (45/25)
· 9 hang power cleans (135/95)
· 20 meter farmers carry holding a plate in each hand (45/25)
· 6 push press (135/95)

***Depending on class size, do not use separate weights for bar movements and farmers carry – load and unload the bar unless class sizes dictate differently***

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