Welcome back from a long weekend of fun, fitness and dirty, stinking hang overs!
Congrats to all those who competed at the Bournemouth 7s event over the weekend, a big shout out to the top girls who stood on the dizzy heights of the podium… legends!
Back to regular hours and a chance to hide in two places…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
30/25 Calorie row
100 Double unders
30 Dumbbell snatch (50/35lbs)
Partners to split reps as required
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up
