A cheeky bit of strength and a cheeky bit of sprinting!

Start heavy, get heavier. Start fast, stay fast!

CrossFit Cardiff WoD
Strict press
3 - 3 - 3
Build load with each set

3 Rounds each for time:
Run 400m
Rest 3 mins between rounds

Specialty
For 8 rounds, every 1:30 minutes
2 Squat snatch, 2 second pause at the knee

For 5 rounds, every minute
1 Hang squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups