With a new focus this week for specialty, get stuck right in and blast those TTB and barbell work out of the window! Flying machines before you know it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 15 minutes of:
15 Shoulder to overhead (60/40kg)
15 pull ups
60 Double unders

Specialty
5 minute max toes to bar

3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull ups (banded if needed)
Rest 2:00

3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute for 4 minutes:
20s Ring tricep extension

5 Sets
10 - 15 straight arm GHD
Rest 60s