CrossFit Hertford Workout of the Day 29/03/13

Warm up:

3x5 Wall squats
3x Lunges with reach
5x1 OHS + 5 Duck walks forwards and back
3x5 Squat jumps

Strength:

15 minutes Front squats 5x2 @90% 2rm

WOD

Complete 5 rounds for time:

10 Box jumps
12 Overhead lunges 20/15kg
200m Run

Results