We did a workout a while ago, 2014 I think, involving medicine ball cleans (not the one that you have tomorrow - spoiler), that got me a huge amount of complaints… I think it’s almost time to bring it back!
We’ll use tomorrow as a tester… I will judge to see if you are ready yet!

CrossFit Cardiff WoD
For time:
100 - 80 -60 - 40 - 20
Double users
50 - 40 - 30 - 20 - 10
Medicine ball cleans (20/14lbs)

Specialty
Bar muscle up
A: Bar muscle up drills

B: 3 Sets
15 Assisted hips to bar
40s Superman hold
5 Strict toes to bar