CrossFit Hertford Workout of the Day 25/02/13

Warm up:

500m Row
3x Bear
     Rabbit
     Tiger
3x10 Overhead squats

Strength:

15 minutes Back squats

2 Rep max

WOD

Complete 4 rounds for time:

300m aRow
6 Front squats 60/w45kg (or heavier)
9 Box jumps 24/20"

Results

Filiz, Christie and Kate

Tristan