We are nearly there you legends, the weekend is upon us.

For the last time, please remember that there is no lunchtime class tomorrow. Go extra hard in the evening. SPPPPPRIIIIIINT!

CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
10 Hang power cleans (60/40kg)
5 Bar muscle ups

Specialty
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk

For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks

3 Sets
4 Back squats
3 High box jumps