Wednesday 29 May 2013

CrossFit Hertford Workout of the Day 03/06/13

Warm up:

3x5 wall squats
3x5 goblet squats
2x rabbit
     bear
3x5 squat jumps

Strength:

15 minutes Back squats (speed)

8x1 @ 70% 1rm

WOD

10min AMRAP:

3 cleans 70% 1rm
6 burpees
9 sit ups/GHD sit ups
+ 30sec rest
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