Hump day gone, its the run (literally) to the end of the boring bullshit week and fun times weekend! Happy days…

You just have to get there now. The rest is easy!

Is it a PB if you take a hand off the bar to push against your leg during a back squat…NOPE!!!

CrossFit Cardiff WoD
5 rounds for time:
Run 600m
30 Box jumps (24/30”)
15/12 Assault bike calories

Specialty
Chest to bar
3 Sets 
5 - 10 Kipping chest to bar pull-ups

3 Sets
5 Strict chest to bar pull-ups 301 tempo
10 Banded pull down
10 Hollow pull downs

3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion