I can imagine that you guys woke up this morning will some slightly wobbly legs, and maybe even having to call in sick due to the inability of you to walk down the stairs. Please let me know if that is actually true!

CrossFit Cardiff WoD
For time:
2k row
Rest your row time
For time:
12 - 9 - 6
Bar muscle up
Deadlift (120/90kg)

Specialty
Every minute, on the minute for 6 minutes:
High hang snatch
Rest 1:30
Every minute, on the minute for 6 minutes:
1 Snatch balance
Rest 1:30
Every minute, on the minute for 6 minutes:
2 Behind the neck snatch grip strict press

4 Rep max close grip bench press
Then..
3 Sets of 3 @85%
Rest 1:30 between sets