A part of me is genuinely sorry about this, but another part really isn’t.
CrossFit Cardiff WoD
8 Rounds, each for time:
10/8 Calorie echo bike
4 Thrusters (70/50kg)
Rest 4mins between rounds
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
