A rare opportunity to perform a part A and B, the only issue for you guys is that they are the same movement. Sorry!

Get those butt cheeks fired up… i’d say ready for the summer but I am convinced that it is in fact not coming this year!

CrossFit Cardiff WoD
A: Within 10 minutes complete a heavy single front squat

B: 10 - 10 - 10
Front squat at 70% of part A.

Gymnastics
Strict ring muscle up

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

3 Sets
18 banded strict pull ups
12 Russian press ups
25s Hanging L-sit