Vigor CrossFit WOD 4.7.2015

Warm up
Coaches choice

Strength – 1
Front squat 1RM

WOD
Helen
3 RFT
400m run
21 KB swings 24/16k
12 Pull up

Strength – 2
6 rounds
3 Back squat @ 60% with 2 second bottom hold
10 Strict reverse hyper

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