We are nearly at the end of the week and getting stuck into the Halloween throwdown. Remember, it is going to be very spooky and fucking fun! Get ready for some fitness fun!

CrossFit Cardiff WoD
5 Rounds for time:
30 Wall balls (20/14lbs)
20/15 Calorie assault bike
10 Burpees

Specialty
Every minute for 3 minutes
3 Power snatch
Rest 1 minute

Every minute for 3 minutes
2 Power snatch
Rest 1 minute

Every minute for 3 minutes
1 Power snatch

3 Sets
2 Length overhead KB carry
10/10 dumbbell split RDL