Nearly nearly at the weekend. Only one more day of an utter thrashing before you are into the millionth 3 day weekend of the year. 2023 has been kind to the bank holiday benefiters.

CrossFit Cardiff WoD
120 Wall balls (20/14lb)
120 Calorie row

Specialty
Every 30 seconds for 3 minutes
1 Squat clean

Rest 2 minutes

Every 45 seconds for 4:30
1 Squat clean

rest 2 minutes

Every minute for 6 minutes
1 Squat clean

3 sets:
20s front rack hold
5 RDLs