Well I told you so… Janet will be screaming at this, and for two reasons:
1. It’s Thursday!
2. She just loves a burpee over the rower!
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odd: 18/16 Calorie row
Even: 15 Burpees over the rower
Specialty
For 5 rounds, every 2:30 mins
2 Squat snatch, 2 second pause at the knee
For 3 rounds, every minute
1 Squat snatch
3 Sets
6 Push press
6 Wide grip strict pull ups
