The ball is rolling, you have hit the ground running, the week is underway! You have jumped into the zip line, onto the ski ramp… I’m out… all you have to do now is hold the f**k on!

You will be needing to work hard in order to do so! 😉

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
20 Toes to bar
20 Box jump overs (24/20)

Specialty
Every 2:30 Minutes for 15 Minutes:
*1 Strict muscle up
*3 Ring dips

3 Sets:
10 Elevated ring rows
10 Tricep extension
10 Weighted sit ups