Vigor CrossFit WOD 3.3.2016

Warm up
6 minutes of
:30 jump rope
4 TGU at a moderate weight
then
20 squat therapy ( to a box if necessary )

Strength
Front squat for total load
7-5-3-2-2-1-1-1
follow rep scheme exactly once warmed up and lift as much as possible for every round. Total all lifts.
Allow 22 minutes total

WOD
For time:
Rx
20 Dead lift 185/125
30 T2B
40 KBS 32/24
50m Gorilla jump
60 Jump squats w sandbag in back rack

S1
20 Dead lift 135/95
30 Kipping L sit
40 KBs 24/16
50m Bear crawl
60 Jump squats

S2
20 Dead lift 95/65
30 sit up
40 RKB 16/12
30m Walking lunge
40 Air squat to box below parallel

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