Right then, only two more utter thrashings before you are released into a weekend of utter thrashings! Now that the open is over, Mikey B has 3 weeks of pent up anger to dispatch in your general direction.
My prediction is an assault bike and a lot a pain!

You have been warned!

CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 12 - 12 - 12
Strict press
5 - 5 - 5 - 5 - 5
Supersets and straight heavy

Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch