Now that your shoulders and pecs are ready for the summer (it’s coming), we need to get your abs and butt sorted…eeeeasy! All you have to do is squat clean some heavy barbells and wait for the ab swelling to go down, a few days after a gnarly GHD sit up workout.

And, luckily for you lovely lot…we’ve got your backs, just ignore the running…

CrossFit Cardiff WoD

For time:
Run 800m 
20 Squat cleans (40/30kg)
20 GHD Sit ups
Run 600m
15 Squat cleans (60/40kg)
15 GHD Sit ups
Run 400m 
10 Squat cleans (80/55kg)
10 GHD Sit ups
Run 200m 
5 Squat clean (100/75kg)
5 GHD Sit ups

Get those score up on the whiteboard please team…

Met Con

For 2 total rounds, complete as many rounds and reps as possible, within 5 minutes of:
25 Double unders 
10 Burpees
Rest 5 between rounds

Apologies that this was missing yesterday, my bad, I was in a hurry and forgot. Anyway, please post your scores to the whiteboard…