From a potentially longer duration workout with a fair bit of movement redundancy (similar movements) we have a 10 minute window to get after it.
”Sprinty” as in I want you to go as hard as you can throughout each movement, made possible by the fact that they should not effect each other.
A caveat for you. We have L-sit holds, a very challenging movement and one that should not be the limiting factor. If the allotted time is too long for you to do unbroken, then go for as long as you can and move on. It’s cool. If it takes you 3 minutes to accumulate a 30s hold then you won’t get the intended gassy response from the workout.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible within 10mins of:
30 Alternating dumbbell hang clean & jerks (50/35lbs) (One object, irrelevant of load, go fast!)
30 seconds L-sit hold
200m Run*

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

*If running is not an option for you, then perform high knees (only half way up) for 60s

Warm up
2 Rounds not for time,
Run 200m (or 60s of high knees)
Hold your load in the goblet position, 15 good mornings
10 Shoulder circles forward, 10 back
Single leg high knee hold (15s on either leg)