Let’s hope those legs have some strength left in them. They are going to need it for some heavy arsed lifting!

No angry cats please!

CrossFit Cardiff WoD
5 - 4 - 3 - 2 - 1
Deadlifts.
Build load as reps decrease

Specialty
Jump warm up
15 minutes to build to a heavy complex of:
1 Power clean, 1 hang power clean, 1 front squat, 1 shoulder to overhead

Strict press
5 - 3 - 1