Well this is going to get you moaning for the rest of the week, potentially eternity. It’s all good though, it’s only DOMs…

CrossFit Cardiff WoD
“Ship”
9 Rounds for time of:
7 Squat cleans (80/60kg)
8 Burpee box jumps (36/30”)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups

3 Sets
15 Banded strict pull ups
10 Russian press ups
20s Hanging L-sit