Let’s hope that I was telling the truth yesterday, and things genuinely can only get better!

I was, depending on what you prefer obviously. No weirdo actually enjoys the feeling that bike creates in your quads… surely?

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
60 Double unders
Partner 1 starts on the AMRAP while partner 2 runs 400m
Athletes switch following each 400m run

Specialty
Weightlifting
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 deadlifts