Vigor CrossFit WOD 6.30.2015

Warm up
Jump Rope 1 Minute
3 rounds:
7x Burpees
7x Knees to elbows
15x Squats
15x Mountain climbers

Skill/strength
Skill: KB Front Squat

2 KB Front Squat:
2×5@70%
2×4@75%
2×3@80%
(24 total reps)

WOD
For time
4-player WOD, 2 males/2 females:
200x Double unders
120x KB swings (24#/16#)
80x Toes to Bar
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Divide work evenly between players. Each exercise must be completed before moving on to next.

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