The hump day is gone and you have already had a decent assault bike thrashing this week, doesn’t mean that another isn’t absolutely possible, never, but… you are safe.

Without a gimmick in sight you have a nasty workout. Good luck washing your hair for the weekend after this…

CrossFit Cardiff WoD
3 rounds for time of:
120 Double unders
30 Kettlebell swings (24/20kg)
15 Burpees

Specialty
Bar muscle ups
A: Bar muscle up drills

B: 10 minute EMOM
Bar muscle ups

C: 3 Sets
5 Weighted pull-ups
10 Ring press-up
20:20:20s
Tuck up
Pike hold
Hollow hold