Wednesday means only one thing…trying to write the blog for the 179 CrossFit drop in a completely mental 12 week old puppy hounding you, attempting to get involved, to have his say. You can’t blame the little man, he’s got a lot to get out there.

Anyway, enough of that and he’s passed the F out anyhow. Hero to zero in one sentence.

HUMP DAY…and it’s going to be a painful one…

CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Thrusters (20/15kg)
Dumbell snatch (50/35lbs)

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Barbell: empty
Wall Ball: if you can (20/14lbs)
Dumbbell: 50/35lbs
Kettlebell: 24/16kg