Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!
Watch an utter legend do this workout what an absolute machine!
(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)
Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test
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 Dumbbell roll back
5 Sets
5 - 10 Strict toes to bar
Rest 60s
