So if you never trust me in anything else aside from this, then so be it but...be very wary of any workout which contains med ball cleans! 

Oh and those with programmed rest...

CrossFit Cardiff WoD

'Interval Jack'

Within 3mins complete as many rounds and reps as possible of:
10 Push Press (50/35kg)
10 KB Swings (24/20kg)
10 Box Jumps (24/20")
Rest 1min
Repeat for a total of 5 rounds. 

Following the 1 minute rest, continue where you left off. 

Please post rounds and reps to comments...