CrossFit Hertford Workout of the Day 14/06/13

Warm up:

Complete the following for control and form-

20 Hollow rocks
+5 Luges forwards and backwards with weight overhead 12kg max

18 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

16 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

14 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

12 Hollow rocks

+5 Luges forwards and backwards with weight overhead 12kg max

Then

4 Rounds:

3-5 Reverse muscle ups

+ 5 Strict pull ups

WOD

10 minute AMRAP:

10 Front squats 20/15kg plate

10 Burpees over plate

200m Run