You are nearly there but, there is just one problem. Well actually, three problems… 😬

Good luck, you are GOING to need it!

No rest between each triplet, apart from when you are on your knees begging for mercy!

CrossFit Cardiff WoD
For time:
21 - 14 - 7
Pull ups
Power snatch (40/30kg)
Burpee

15 - 10 - 5
Chest to bar pull up
Power snatch (40/30kg)
Burpee

9 - 6 - 3
Bar muscle up
Power snatch (40/30kg)
Burpee

Specialty
4 Sets:
1 - 1 - 1
Clean and jerk
Rest 20s between reps and 2 minutes between sets

3 - 3 - 3
Front squat
2s pause at the bottom of each rep