The time is NOW… well actually it was last fucking week… PAY for the Xmas party you lovely lot! Remember, Nicole “knows your naaaaaame’s!”

Do not be disappointed!

Anyway, this is going to hurt!

CrossFit Cardiff WoD
For time:
60 Wall balls (20/14lbs)
30 Pull ups
40 Wall balls (20/14lbs)
20 Chest to bar
20 Wall balls (20/14lbs)
10 Bar muscle ups

Specialty
For 5 rounds every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

For 5 rounds every 5:00
1 - 2 Negative HSPU
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs