Welcome to the first post hump day rundown of 2022. Enjoy the up and coming weekend where your new years eve resolutions will be tested for the first time!

GOOOOOOOOOOD luck!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
3 Bar muscle ups
3 Power cleans
6 Shoulder to overhead
9 Front squats
Barbell loaded to (70/50kg)

Specialty
Toe to bar
Tabata retest

3 sets
3 Strict toes to bar with negative
10 Push ups 2 - 2 - 1 tempo
10 Ring Rows 2 - 2 - 1 tempo