I will be away from the 8am class tomorrow, at a good friend of mines gym in Amsterdam for a day’s training and development with some very cool cats from Europe.
I have been tasked to SMASH them (not quite the language used but whatever) with a workout. They are getting a gnarly hero WoD (I’m doing it too don’t worry) that may feature at a gym near you very soon!

You will know about it when it does… trust me.

CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10 - 10
Heavy straight sets

Specialty
5 sets of:
1 Push jerk, 1 split jerk

5 - 5 - 5
Push press