CrossFit Hertford Workout of the Day 10/10/13

Warm up:

3x5 Wall squats
3x Bear
     Rabbit
Warm up front squat

Strength:

20min Front squats work up to heavy 2 reps

then back off to 60% and go for 20 reps

WOD

10min AMRAP:

3 Power cleans (Heavy with control)
6 Burpees over bar
10 Double unders

Each round double unders increase by 10reps and must be consecutive.

Results