The countdown to absolute savagery is on! And, as a result the worst hang over you will have experienced for sometime is looming.

The team work hard all year around and are ready to party just as, and so with respect, I will be closing the box on Sunday to allow them to die in peace! Apologies for the athletes among you who have decided not to attend the party in place of training on Sunday! 😉😉 You are 100% missing out on something big!!

CrossFit Cardiff WoD
For time and load
Within a 20 minute window:
1k Row
Rest 5 mins
1 Rm hang squat snatch

Specialty
Bar muscle ups
Accumulate 25 bar muscle ups

2 Sets
10 Elevated ring rows
8 Ring dips

3 Sets
30s Ring support hold
20s bottom ring dip hold
12 V-ups