You lot have just a short few days to get your payment in for the Xmas party! SO DO IT!
Now then, if you don’t, and you’ve not been to one of these parties before… just ask Nick Webb what you are missing out on! Trust me, you do not want to f**k about at your works do and come later!!!
£20, cash at the box. Get your name on the list before I send Mikey B around to get ya!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
15 Pull ups
10 Burpee box jump overs (24/20”)
Specialty
For 4 rounds, every 2:30 minutes
1 - 5 Strict handstand press ups
(deficit if possible)
3 Sets
1 - 2 Negative handstand press ups
Rest 30s
8 Dumbbell strict press
3 Sets
15 Banded tricep extensions
8 Diamond push ups
