Anyone else have their arses handed to them by that workout today? Just me…ok then.

If that didn’t do it for you, I have good news. During the filming of Wednesday’s workout, in the pissing rain, I came unbelievably close to failing a 40kg push jerk. There is a first time for everything I guess. Shoulders and quads utterly destroyed! And you are going to love it!

CrossFit Cardiff HomeFit WoD

For time:
Run 1 mile then,
5 Rounds of:
20 Alternate dumbbell power snatch (50/35lbs)
20 seconds L-sit hold
Then run 800m

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1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack (use both hands and just snatch it)

Warm up
2 Rounds not for time of:
Run 400m
20 Hollow rocks
20 Good mornings, loaded if possible
10 Standing jumps for height

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