Following a cheeky as heavy day, let’s get fast and vile with an even cheekier couplet.
Go hard and try to stick to big sets on the barbell.
CrossFit Cardiff WoD
For time:
Run 800m - 400m - 200m
21 - 15 - 9 reps of
Power Clean & jerk (60/40kg)
Specialty
Within 15 minutes establish a 1RM
Snatch
15 - 15 - 15 - 15 reps of:
Hip extension
