Are you paying attention, as tomorrow’s workout is a bit of a head scratcher!

CrossFit Cardiff Partner WoD
 For time: 250 Assault bike calories*
Partner A: Assault bike
Partner B: Sandbag hold (50/30kg)

*Partners must perform 8 synchro burpees at the start of the workout and each time they swap
*Partners must switch after 25 calories at a time 
*If the sandbag is dropped, no calories can be accumulated.

GOOD F’ING LUCK!!

Snatch Complex
Squat snatch, 2 overhead squats

Accessories
Hip extensions
10 - 10 - 10 - 10