The end of a thrashing is in sight, you are very nearly there but, we couldn’t go a whole week without your new favourite movement now could we…

CrossFit Cardiff WoD
A: Perform each round for time:
3 minutes of:
Max rep squat snatch (60/40kg)
Run 800m
Rest 4 minutes

2 minutes of:
Max rep squat snatch (70/50kg)
Run 400m
Rest 4 minutes

1 minute of:
Max rep squat snatch (80/60kg)
Run 200m
Rest 4 minutes

B: Within 15mins, establish a 1RM
Squat snatch

In part A, athletes will perform as many snatches as possible within each allocated timeframe, once that time window is up, the goal is to run the required distance as fast as possible.
For example, should you be able to run 800m in 3 minutes, then your time will be 6 minutes.