Vigor CrossFit WOD 6.30.2016

Warm-up: (5 minutes)

Instructor led line work

Strength: (18 minutes)
-Front squat
-Warm-up to 70% of 1RM, then…
-3×6 @ 70%
**Keep rest between sets limited to 90 seconds or less**

WOD 1:
-EMOM x 12 rounds
-Rotate the following movements every minute on the minute for 12 minutes.
1. 15 Push Press (95/65)
2. 10 Back Squat (95/65)
3. 8 C2B Pull-ups (scale to regular pull-ups if needed)

Rest 3 minutes

WOD 2:
-CrossFit Open Workout 12.1
-Complete as many reps as possible in 7 minutes of:

·BURPEES

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