Well its a very special someone’s birthday today. He is a hairy, pointy bugger, whine’s constantly to do cool stuff. Never, ever takes an off day and is always ready to lick you straight in the chops!
Happy Birthday Oppo. I’ll give you a little more meat today dude, well deserved! You piss me off daily but I have no idea what I would do without you.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Alternating dumbbell snatch (22.5/15kg)
30 GHD sit ups
400m Run
Specialty
A: 5:00 to build to a heavy 2 touch and go power clean and jerk
B: 8 Sets
4 Touch and go clean and jerks @82.5% OR 60/42.5kg (heavier than last week)
Rest 60s
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30
