I can’t do it again. I will just say… pinch, punch, first of the month!

PLEASE REMEMBER THAT THE BOX IS CLOSED THIS WEEKEND FOR THE L1

Now then, today’s workout is a bit of a punch in the respectful reproductive organs. The goal… unbroken thrusters. Please enjoy!

CrossFit Cardiff WoD
For time:
30 Calorie assault bike
30 Bar muscle ups
30 Thrusters (40/30kg)

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 Romanian deadlift