Back into the thick of it, with no more bank holidays… for 3 weeks. Tough!

You have the chance to pummel your legs with some heavy squats tomorrow, let’s make them super heavy! Heavy enough that a single tear rolls down your cheek and you aren’t sure whether you are going to be able to stand the thing up, shit yourself or possibly both!?

CrossFit Cardiff WoD
Back squat
10 - 10 - 10 - 10
For max load

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes
1 - 3 strict ring muscle ups

3 Sets
5 Strict chest to bar pull ups (2 second pause at the top
10 Strict ring dips
20s Ring support L-sit