CrossFit Hertford Workout of the Day 18/05/13

Warm up:

500m Row
3x5 Wall squats
3x Lunges with overhead reach

Barbell warm up
1x Hang clean
1x Front squat
1x Push jerk

IWT

3 Rounds:

6 Power clean
2min Row 80-85% max effort
2min Rest

5min Rest

3 Rounds

8 Front squats
2min Step ups
2min rest

5min Rest

3 Rounds

10 Renegade rows
1min Box jumps
30sec Rest