Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold
