The Xmas party is FAST approaching. Make sure you have polished your drinking shoes and be ready for some utter carnage!
GET YOUR TICKETS BOUGHT PLEASE TEAM!
The non negotiable deadline is close of play on Monday the 6th of December.
CrossFit Cardiff WoD
3 Rounds for time:
30 Wall Balls (20/14lbs)
10 Deadlift (120/100kg)
400m Run
Specialty
Toes to bar
1a: Kipping drills
1b: 5 Minute EMOM
20s Max toes to bar
3 Sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull up negatives
3 Sets
3a: Max ring rows
3b: 16 Single leg V ups
3c: Max chin over bar hold supine
