Well following that bang and actually starting the week running, we will slow the pace down and bump the weight RIGHT up for a cheeky heavy day!
Remember your numbers and record your loads. If you know them pre-lockdown then get any PBs written up to the whiteboard in red please.

Lift some heavy tin, drink protein shakes and slap each other on the arse…it’s a heavy day!

CrossFit Cardiff WoD
Within 30 minutes:
Build to a 4RM front squat

Specialty
Snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions