CrossFit Hertford Workout of the Day 28/06/13

Warm up:

3x Bear
     Rabbit
3x5 Goblet squats

Then warm up movements

Rob's Birthday WOD

"A Bear called Cindy"

20 minute AMRAP:

1 round of Bear complex @ 60/45kg or 70% 1rm
1 round of Cindy

2 rounds of Bear complex @ 60/45kg or 70% 1rm

2 rounds of Cindy

3 rounds of Bear complex @ 60/45kg or 70% 1rm

3 rounds of Cindy...etc

Bear = 1 Clean

            1 Front squat

            1 Press

            1 Back squat

            1 Press

Cindy = 5 Pull ups

              10 Push ups

              15 Squats