Here’s to hoping that you lot have some skin left on your little pinky’s!

I also hope that you didn’t have any plans for the weekend, because your poor little butt cheeks aren’t going to be doing much after tomorrow…

CrossFit Cardiff WoD
5 Sets of:
5 - 10 - 5
Back squat
Back rack walking lunge
Back squat

These are straight sets and must be unbroken. Please chuck your leg breaking loads up on the whiteboard…

Specialty
Hang clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10