Today we are going to tone down the pace and up the load, get chalk NO WHERE, slap each other butt cheeks and have a good fashioned old good time, lifting some heavy shit!

Enjoy!

CrossFit Cardiff WoD
Clean and Jerk:
3 - 2 - 1 - 1 - 1

Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch

Every minute for 5 minutes
3 Power snatch

Every minute for 5 minutes
1 Power snatch

3 Sets
1 Length front rack carry
20 Hip extensions