CrossFit Hertford Workout of the Day 10/06/13

Warm up:

3x Bear
     Rabbit
3x10 Overhead squats
3x5 Goblet squats

Strength:

15 minutes Front squats (reps)

4x10 @ 60% 1rm

WOD

Complete the following:

3 Rounds of

30sec Box jumps
30sec Push ups
60sec FLR hold

2 minutes rest before next workout

Then

3 Rounds of

30sec Kettlebell clean and press 16-24/8-16kg
30sec Step ups with kettlebells in rack 15-20"
60sec Rack hold

May use dumbbells if needed for clean and press, also plates to create a lower step up.