CrossFit Hertford Workout of the Day 29/04/13

Warm up:

3x Bear
     Rabbit
     Tiger
3x5 Goblet squats
3x1 OHS + 5 Duck walks forwards and back

Strength:

15 minutes Front squats

5x5 with 3sec pause @ 60% 1rm

WOD

10-2 Double kettlebell clean and jerk 2x24/16kg
10 Box jumps
20 Double unders

Christie