What, not even a…”go on, pull my finger” comment…come on!
Long, dark and disgusting…that’s what you want hey!? I know and you are welcome…
CrossFit Cardiff WoD
For time:
Run 800m
30 Kettlebell Swings (24/20kg)
30 Pull Ups
Run 400m
20 Kettlebell Swings (24/20kg)
20 Chest to Bar
Run 200m
10 Kettlebell Swings (24/20kg)
10 Bar Muscle Ups
Please get those ninja times up on the whiteboard team…
Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
800m Row
20 Wall balls (20/14lbs)
Get those rounds and reps up to the whiteboard…
