I want to say that there is something really important about this date, the 5th. But I must be going mental as I cannot remember. If I’ve missed your birthday (important person) then let me know and I will of course make you do calories! No bother!

CrossFit Cardiff WoD
10 Rounds for time and load of:
1 Back squat
10 GHD sit ups
Rest 3:00

Specialty
A: Within 5 minutes, build to a heavy 3 touch and go power clean and jerk

B: For 3 rounds, every 5 minutes:
Max unbroken power clean and jerks (60/42.5kg)

C: 3 Sets
2 Overhead squats
Build over each set