Weirdly enough, many of you have reported feeling a little sore after back squats into lunges into back squats…funny that!

By the looks of things, you aren’t going to get a massive amount of relief this week either! 😬

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 25 minutes of:
Run 400m 
15 Power cleans (60/40kg) 
Run 400m 
15 Shoulder to overhead (60/40kg)

A spicy, longer duration workout for you. Goooooood luck! Scores up to the board please team… 

Specialty
Hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions