No banter sorry, just the obvious…

CrossFit Cardiff WoD
5 Rounds, each for time:
Within 2 minutes
7 Burpee box jump overs
14/12 Calorie assault bike
Rest 4 minutes between rounds

Specialty
Every 2:30 for 5 rounds:
2 Squat snatch, 2 second pause at the knee

Every minute for 3 rounds”
1 Squat snatch

3 Sets
6  Push press
6 Wide grip strict pull - ups