Vigor CrossFit WOD 4.11.2016

warm up-
4 minutes – partners 20 second rounds
A- 2 shuttle sprint/ run (down and back twice)
B- 5 burpees
Then – line work of lunges, side lunge, bear crawl, high kicks

Strength- front squat with 3 second pause
Warm up and work on form then
6×4 @ 65%

Wod
5 RFT
7 OHS 95/65
7 box jumps 24/20
7 HSPU
14 sit ups

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