THAT WORKOUT HURT… A ten minute WoD, a triplet of simple movements. The load light enough to not need to break, lungs bleeding by the end….WEIRD!

Now, what better way could we complement a short and disgustingly fast paced workout…you guessed it…

CrossFit Cardiff Partner WoD
Complete as many rounds and reps within 30 minutes of:
500m row
30 Wall balls (20/14lbs)
20 Pull-ups

The distance and reps above can be split between partners anyway required. 

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10