CrossFit Hertford Workout of the Day 05/03/13

Warm up:

Junk yard dog
Burgener

Strength:

Part 1- 12 minutes Snatch work up to heavy 3x1 (90% 1rm)

Part 2- 12 minutes Clean and Jerk work up to heavy 3x1 (90% 1rm)

WOD

12 minute AMRAP:

Person 1- 5 Deadlifts 100/70kg
                7 Over box jumps
                200m Run

Person 2- Rest

Results