From a short, sharp painful sprint to a longer duration grind. Enjoy!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
200m Run
12 Push press (50/40kg)
24 Box jumps (24/20”)

Specialty
A: 15 minutes of free standing handstand practice

B: 5 sets 3-5 Strict Handstand Push-ups

C: 4 sets of:
5 Seated overhead dumbbell press