We are very, very nearly there. The weekend is screaming my name and will be with us faster than we can do a vile rowing and HSPUs workout… shit the bed…

CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
30/25 Calorie row
60 Double unders

Specialty
15 Minutes to establish:
1 Hang squat clean, 1 push jerk, 1 split jerk

3 - 3 - 3 - 3 - 3
Front squats*

*2s pause at the bottom of each rep. Build load each set.