Happy whatever day it is my American friends, independence I think? It’s okay, they have literally zero idea about our national holidays either. Who is the ignorant one… chicken or egg?

CrossFit Cardiff WoD
5 Rounds for straight sets of:
5 Front squats
10 Front rack walking lunge
5 Front squats

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