Have you signed up to the open yet? WHY NOT??? And, once you have, join the CrossFit Cardiff roster!

A very fast blog post, hopefully as fast as you did that workout yesterday! I am away and am busting to do it. I will slam them all into one brutal but fun open gym one day soon…

Get your laughing gear around this by the way… another taste of the open to come…

CrossFit Cardiff WoD
18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes to bar
10 Dumbbell hang clean and jerks (50/35lbs)
14 Calorie row

Specialty
Ring muscle up
A: 3 x 3 Low ring transitions
B: 15 Minutes of RMU practice
C: 3 Rounds of:
5 False grip pull-ups
5 Rng dips