We are nearly there… time to start Xmas shopping. Only another week and us men can start thinking about what we will be getting for folk. 😉😬😳

Not actually joking, if you know most mes that is!

Possibly the last chance to sculpt those glutes ready to crack chestnuts in front of the open Christmas fire.

CrossFit Cardiff WoD
Back rack walking lunges
14 - 12 - 10 - 8 - 6
Increase load with each set

Specialty
For 6 rounds, every 1:30
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds, every 1:30
1 Squat snatch

4 Sets
2 Split jerks