Near to the end of the week and you know what that means… the 12 days of Xmas workout is going to savage you (just like it did Mikey B last year)!

Eat some porridge, re-charge your batteries and rock up with a smile on your face and a sense of humour! You are going to need it. You will need it for tomorrow’s WoD too!

CrossFit Cardiff WoD
5 rounds for time:
400m Run
500m Row

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