Tonight (Thursday) is the final open announcement, where the legend that is Bozman will likely tell you that you have to do something with a dumbbell and a skipping rope that will cause you a fair amount of discomfort but luckily not last that long!

I hope it is what you could only wish for!

CrossFit Cardiff WoD
Back rack walking lunge
6 - 6 - 6 - 6 - 6
For max load

Specialty
3 x 3 Seated box jump

3 Sets of:
1 Power snatch (just above parallel)
3 Sets of:
1 Squat snatch