Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!

At least today you will only have to hang on to one handle!

CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins

Row 750m
Rest 3 mins

Row 500m
Rest 2 mins

Row 250m

Specialty
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold