CrossFit Hertford Workout of the Day 15/01/13

Warm up:

Junk yard dog
Burgener
3 Position Clean

Strength:

20 minutes Clean & Jerk (Heavy single)

WOD

In pairs complete 2 rounds for max reps:

30sec Swings 24/16kg
30sec Rest
30sec Double squat Wall balls 10/8kg
30sec Rest
30sec Box jumps 24/20"
30sec Rest

30sec Swings 24/16kg

30sec Rest

30sec Double squat Wall balls 10/8kg

30sec Rest

30sec Box jumps 24/20"

30sec Rest

30 seconds rest between rounds.  

Kettlebell must remain off the ground for the duration of the WOD, penalty = 10 Burpees.

No more than 5sec between transitions, penalty = 5 Burpees

If Med ball is dropped, penalty = 5 Burpees

All burpees must be performed at the end of the WOD.

Results