John Brown, Kelly’s husband wanted me to thank you all for coming down to honour his wife with that workout. It was tough, but tough for a reason.

You lot are legends!

CrossFit Cardiff WoD
4 rounds, each for time of:
21 Toes to bar
7 Push jerk (70/45kg)
Rest 4 minutes between rounds

Get those individual round times up to the whiteboard…

Specialty
Front squats
3 - 2 - 1
These sets should increase from 100 - 105 - 110% of your 1RM squat clean

3 - 3 - 3
High hang squat clean
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!