Nope, we’ve not gone completely bonkers, Hannah has just been looking at pull the pin programming and thought that she would share a little bit of the love.

Unlucky!

CrossFit Cardiff WoD
For total time:
500m Row
10 Deadlifts
10 Deficit handstand press ups
500m Row
8 Deadlifts
8 Ding muscle ups
500m Row
6 Deadlifts
6 Deficit handstand press ups
6 Ring muscle ups
Rest 5mins then go back up, starting on 6 RMU

Barbell: 100/70kg
Deficit: 3/2”

Specialty
3 Sets
Hip snatch, high hang snatch, 2 overhead squats

3 Sets
3 Hang snatch

5 Sets
3 Back squats with a 3 second pause