Back with one hell of a bang and only for a chilled four day week, luckily! How very cool!

Take a look at the workout below and attempt to guess what is coming soon…

CrossFit Cardiff WoD
For time:
1000m run
5 rounds of Cindy*
800m run
4 rounds of Cindy
600m run
3 rounds of Cindy
400m run
2 rounds of Cindy
200m run
1 round of Cindy

*1 Round of Cindy
5 Pull ups
10 Press ups
15 Air squats

Specialty

Every 2 minutes for 12 minutes:
20% of your total chest to bar score

3 Rounds
5 Strict chest to bar
10 Ring rows
15 GHD sit ups
8/8 landmine row

EMOM10
10 - 15s L sit