Vigor CrossFit WOD 9.18.2015

Warm up-
Run 1 lap
Then…
5rds
5 burpee
5 knees 2 elbow
5 jump squat
5 walking lunges (each leg)

Strength
10 min. EMOM
Even- 5 front squat @65% 1rm
Odd- 1 rope climb + 5 V ups

WOD
7 min Amrap
1 box over
1 G2OH
2 box over
2 G2OH
3 box over
3 G2OH
4 box over
4 G2OH
Etc…

Athlete picks weight and total score is amount of weight lifted.

Extra-
3rds
20 supermans
20 banded good mornings

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