Vigor CrossFit WOD 5.12.2015

Warm up
w/ Partner
40 Wall ball
40 Russian swing
30 Wall ball
30 American swing
20 Wall ball
20 KB snatches per arm

Strength
Establish max weight that you can perform the following with:
1 Strict press
3 Push press

WOD
W/Partner
5 RFT
27 Box jump 24/20
20 Burpee
11 Squat clean 145/100, 125/85, 105/65

Leave a Reply

Your email address will not be published.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