End of the week fitness, a week of death and destruction at the hands of Nicole “I love the assault bike” Hagen!
Luckily you will be having to deal with my brutality next week, look out!

CrossFit Cardiff WoD
4 rounds each for time:
3 Power cleans
6 Push jerk
9 Front squats 
12 Bar hop burpees
Rest 4 minutes between rounds.

Barbell loaded to 60/40kg yet the barbell work should be unbroken. Adjust as required.