Nearly there team, the f**king cool and exciting Friday workout, all that’s left to do now is to sign up for the open, register for the CrossFit Cardiff team roster and go to sleep so that it comes around faster!

DO IT!

CrossFit Cardiff WoD
3 rounds each for time of:
400m run
60 Double unders
20/16 Calorie assault bike
Rest 6 minutes between rounds

Specialty
A: 3 x 3 Seated box jumps

B: Within 15 minutes build to a heavy complex of:
2 Cleans
1 Front squat
1 Jerk
Then 3 sets at 80%